1600 SW 17th Ave
Ocala, FL 34471

7/15/2016

July 14, 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

Hang Kettle Bell Snatch Review
Pull Up Review

View Public Whiteboard

Warm-up (No Measure)

400m Run Or Row

Then 2x

10 Ring Rows

10 Pass Throughs

10 Air Squats

30 Sec Squat Hold

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Hang Kettlebell Snatches RIGHT 35/26

5 Pull Ups

5 Hang Kettlebell Snatches LEFT

5 Pull Ups

**2 MIN REST**

Then REPEAT AMRAP, pick up rep count where you left off on first AMRAP. Score is total number of rounds and reps for both AMRAPs.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Hang Kettlebell Snatches RIGHT 53/35

2 Ring Muscle Ups

5 Hang Kettlebell Snatches LEFT

2 Ring Muscle Ups

**2 MIN REST**

Then REPEAT AMRAP, same rules as GPP

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