1600 SW 17th Ave
Ocala, FL 34471

7/19/2016

July 18, 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 & complete…
3 @ 70%
3 @ 80%
3+ @ 90%

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 Good Mornings

10 Air Squats

5 inch worms

30 sec standing straddle

DL: Deadlift (3-3-3+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Sit Ups

10 Burpees

50 ft sled push

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 GHDs

10 Burpees

50 ft sled push

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