1600 SW 17th Ave
Ocala, FL 34471

8/26/2016

August 25, 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 A (No Measure)

400m Run

Then;

2 rounds

10 Pull-ups/ Ring Rows

10 Overhead Squat w/PVC

10 PVC Pass Through

30sec Elbow-2-Heel

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 – Teams of 2, One person completes entire round

8 lunges (stationary)

8 Burpees

8 lunges (stationary)

8 KB Sumo DL High Pull

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 – Teams of 2, One person completes entire round

25ft OH Lunge 95/65

8 Bar Facing Burpees

25ft OH Lunge

8 Pull Ups

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