1600 SW 17th Ave
Ocala, FL 34471

9/16/2016

September 15, 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

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

Warm-up (No Measure)

400m row or run

2x

10 pass throughs

10 jumping air squats

5 inch worms

30 sec pigeon stretch

Cool Down

40 ft walking lunge

30 sec standing straddle

30 sec twisted cross (each side)

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