1600 SW 17th Ave
Ocala, FL 34471

9/20/2016

September 19, 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

Front Squat
Take 90% of 1RM & complete…
5 @ 65%
5 @ 75%
5+ @ 85%

View Public Whiteboard

CF1 (No Measure)

400m run

x2

10 pass throughs

10 push ups

10 leg swings

30 sec standing straddle

FS: Front Squat (5-5-5+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 S2OH 115/85

10 Bar Over Burpees

Rest 2 Min, Repeat.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 S2OH 155/105

10 Bar Facing Burpees

Rest 2 Min, Repeat.

Cool Down

40 ft lunge

30 sec shoulder stretch

10 pass throughs

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text