1600 SW 17th Ave
Ocala, FL 34471

8/13/2016

August 12, 2016

Announcements

8/20 @8AM – 4 year anniversary! No class! Daytona trip! Meet at the gym.
9/3 – Individual competition at Crossfit Zoo!
9/17 – No 9am class – Coach Joey & V are hosting a 3 hour Oly Seminar! $49
10/15 – Friendly Fire Competition
We are still holding Mobility Class on Monday, Wednesday and Fridays at 6:30. Talk to one of the coaches about getting set up for a free trial!

CrossFit Ocala – CrossFit

Shoulder to Overhead Fundamentals

View Public Whiteboard

Warm-up (No Measure)

2 min double under practice or 100 dubs

Then 2x

10 pass throughs

10 jumping air squats

30 sec standing straddle

30 sec samson stretch (each)

GPP: Metcon (Time)

For Time

150 Double Unders (2x singles)

30 S2OH 75/55

100 Double Unders

20 S2OH

50 Double Unders

10 S2OH

*20 min cap*

COMP: Metcon (Time)

For Time

150 Double Unders

30 S2OH 95/65

100 Double Unders

20 S2OH

50 Double Unders

10 S2OH

*20 min cap*

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