1600 SW 17th Ave
Ocala, FL 34471

8/30/2016

August 29, 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

Strict Press
Take 90% of 1RM & Complete….
3 @ 70%
3 @ 80%
3+ @ 90%

View Public Whiteboard

Warm-up (No Measure)

2x

10 jumping air squats

10 push ups

40 ft sled push

10 sec hollow rock hold

30 sec pigeon stretch

SP: Shoulder Press (3-3-3+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Air Squats

12 Sit Ups

40 ft sled push

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Alternating Pistols (6/leg)

12 GHD Sit Ups

40 ft sled push

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