1600 SW 17th Ave
Ocala, FL 34471

8/19/16

August 18, 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

Movement review

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 kb swings

10 pass throughs

10 leg swings

10 sec bar hang

30 sec pigeon stretch

GPP: Metcon (Time)

In teams of 2, partitioned anyhow

50 Wallballs 20/14

50 kb swings 53/35

50 pull ups

50 cal row

50 pull ups

50 kb swings

50 Wallballs

COMP: Metcon (Time)

In teams of 2, partitioned anyhow

50 Wallballs 20/14 (9ft)

50 kb swings 70/53

50 c2b pull ups

50 cal row

50 c2b pull ups

50 kb swings

50 Wallballs

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