1600 SW 17th Ave
Ocala, FL 34471

8/24/2016

August 23, 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

HAPPY BIRTHDAY ANGEL R!!!

Ring Muscle Up Progressions

View Public Whiteboard

Warm-up (No Measure)

400m Run/Row

2x

10 pass throughs

10 Jumping Air Squats

30 sec standing straddle

10 sec shoulder stretch

GPP: Metcon (AMRAP – Rounds and Reps)

2 Rounds

AMRAP 5

8 Ring Dips

8 KB Swings 53/35

1 min Rest

COMP: Metcon (AMRAP – Rounds and Reps)

2 Rounds

AMRAP 5

2 Ring Muscle Ups

8 KB Swings 53/35

1 min Rest

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