1600 SW 17th Ave
Ocala, FL 34471

9/13/2016

September 12, 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

Strict Press
Take 90% 1RM & Complete…
5 @ 75%
3 @ 85%
1+ @ 95%

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 Pass throughs

10 leg swings

5 inch worms

30 sec shoulder stretch

SP: Shoulder Press (5-3-1+)

GPP: Metcon (Time)

Descending Ladder 10-9-8…

Kettle Bell Swings 53/35

Wall Balls 20/14

80 ft sled push

COMP: Metcon (Time)

Descending Ladder 10-9-8…

Kettle Bell Swings 70/53

Wall Balls 20/14 (9ft)

80 ft sled push

Cool Down

2x

200m Row

30 sec pigeon stretch

10 banded good mornings

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