1600 SW 17th Ave
Ocala, FL 34471

7/28/2016

July 27, 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

Deadlifts
Take 90% of 1RM & complete…
5 @ 75%
3 @ 85%
1+ @ 95%

View Public Whiteboard

Warm-up (No Measure)

2 min Double Under Practice

Then 2x

10 good mornings

10 air squats

10 ring rows

30 sec standing straddle

Deadlift (5-3-1+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 KB Swings 53/35

10 Goblet Squats 53/35

20 Dubs

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 KB Swings 70/53

10 Goblet Squats 70/53

20 UNBROKEN Dubs

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