1600 SW 17th Ave
Ocala, FL 34471

8/23/2016

August 22, 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

Front Squat
Take 90% of 1RM & complete…
3 @ 70%
3 @ 80%
3+ @ 90%

View Public Whiteboard

Warm-up (No Measure)

200m Run

2x

10 Leg Swings

10 jumping air squats

30 sec calf stretch

30 sec pigeon stretch

FS: Front Squat (3-3-3+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jumps 24/20

10 Front Squats 75/55

200 m Run

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jumps 30/24

10 Front Squats 95/65

200 m Run

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