1600 SW 17th Ave
Ocala, FL 34471

7/21/2016

July 20, 2016

Announcements

Upcoming LOCAL Crossfit Competitions
8/6 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

Skill- Movement Review

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 Air Squats

10 Push Ups

10 Pass Throughs

30 sec calf stretch (each)

30 sec squat hold

McClaskey (Time)

30 Back Squats (RX 95/65, RX+ 135/95)

15 HSPU

20 Front Squats

10 HSPU

10 OH Squats

5 HSPU

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