1600 SW 17th Ave
Ocala, FL 34471

7/14/2016

July 13, 2016

Announcements

Upcoming LOCAL Crossfit Competitions
8/6-8/7 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/24 – CF Sunday Brunch @ Bonefish 11:30am.

CrossFit Ocala – CrossFit

Deadlift
Take 90% of 1RM and complete…
5 @ 65%
5 @75%
5+ @ 85%

View Public Whiteboard

DL: Deadlift (5-5-5+)

Warm-up (No Measure)

3 min Double Under Practice

Then 2x

10 Good Mornings

10 Leg Swings (each)

30 Sec Standing Straddle

30 Sec Pigeon Stretch (each)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
3x Singles

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