1600 SW 17th Ave
Ocala, FL 34471

8/18/2016

August 17, 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

Deadlift
Take 90% of 1 RM & 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 push ups

10 sit ups

30 sec standing straddle

DL: Deadlift (5-3-1)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 HSPU

12 Sit Ups

24 Double Unders

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Deficit HSPU (45+25+abmat/45+abmat

12 GHDSU

24 Double Unders

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text