1600 SW 17th Ave
Ocala, FL 34471

9/12/2016

September 11, 2016

Announcements

9/10 – Still having 9am class – Grand Opening of Coach Devin’s new gym 10-1 ish
9/17 – In House Oly Seminar 9-12 – no 9am class! Spots still available!
10/15 – Friendly Fire Competition

CrossFit Ocala – CrossFit

Movement Review

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

20 lunges

10 push up

15 leg swings

10 jump squat

15 sec samson stretch each side

GPP: Metcon (Time)

10 Rounds for Time

5 Power cleans 115/85

10 Deadlifts

15 Double Unders

18 min cap

COMP: Metcon (Time)

10 Rounds for Time

5 Power cleans 155/105

10 Deadlifts

15 UB Double Unders

18 min cap

Cool Down

400m Run

5 inch worms

30 sec pigeon stretch

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