1600 SW 17th Ave
Ocala, FL 34471

8/29/2016

August 28, 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 –
Deadlift Efficiency
Wall Ball Efficiency & Depth
Burpees
KB Swings

View Public Whiteboard

Warm-up (No Measure)

2x

200m run

10 Good Mornings

10 air squats

5 inch worms

30 sec standing straddle

GPP: Metcon (Time)

4 Rounds for Time

12 Deadlifts 155/105

12 Burpees

12 KB Swings 53/35

12 Wall Balls 20/14

20 Min Cap

COMP: Metcon (Time)

4 Rounds for Time

12 Deadlifts 185/135

12 Bar over Burpees

12 KB Swings 53/35

12 Wall Balls 20/14 (9ft)

20 Min Cap

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