1600 SW 17th Ave
Ocala, FL 34471

7/9/2016

July 08, 2016

Announcements

7/4 – 9am class ONLY
7/9 @ 9am- Bass Fishing Fundraiser WOD
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)
7/11 – Bella’s Boot Camp – 6wk program for Women Only
7/24 – CF Sunday Brunch @ Bonefish 11:30am.
Paleo Challenge coming SOON!!!

CrossFit Ocala – CrossFit

Movement Review

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10kb swings

10 box jumps

10 Jumping Air Squats

10 leg swings (each)

10 pass throughs

GPP: Metcon (AMRAP – Rounds and Reps)

In Teams of 2 – Ascending Ladder 1-2-3-4…

Partitioned Anyhow

AMRAP 5

Kb Swings 53/35

Goblet Squats 53/35

Box Jumps 24/20

2 MIN REST

AMRAP 5

Slam Balls 20/14

Goblet Squats 20/14

Box Jumps 24/20

COMP: Metcon (AMRAP – Rounds and Reps)

In Teams of 2 – Ascending Ladder 1-2-3-4…

Partitioned Anyhow

AMRAP 5

Power Snatch 95/65

Overhead Squats 95/65

Box Jumps 30/24

2 MIN REST

AMRAP 5

Power Clean 95/65

Front Squat 95/65

Box Jumps 30/24

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