1600 SW 17th Ave
Ocala, FL 34471

7/29/2016

July 28, 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

Movement Review

View Public Whiteboard

Warm-up (No Measure)

200m Run

Then 2x

10 Push Ups

10 ring rows

10 pass throughs

30 sec samson stretfh (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 2, partitioned anyhow

50 Pull Ups

50 S2OH 75/55

75ft walking lunge

1000m row*, partitioned 200m at a time

If there are not enough rowers, can be substituted for a run.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Teams of 2, partitioned anyhow

50 Chest to Bar Pull Ups

50 S2OH 95/65

75ft walking lunge 45/35# plate

1000m row*, partitioned 250m at a time

If there are not enough rowers, can be substituted for a run.

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