1600 SW 17th Ave
Ocala, FL 34471

9/23/2016

September 22, 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

Warm-up (No Measure)

2x

200m Row

10 air squats

10 leg swings

5 inch worms

30 sec pigeon stretch

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Teams of 2, Both partners working at the same time. Each set is a round as follows…

Partner A:

10 Hang Power Cleans 95/65

Partner B Completes 200m row while partner A is working

Both Partners complete a total of 10 synchro burpees (5 each) then switch.

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Teams of 2, Both partners working at the same time. Each set is a round as follows…

Partner A:

10 Hang Power cleans 135/95

Partner B Completes 200m row while partner A is working

Both Partners complete a total of 10 synchro burpees to a 6 inch target (5 each) then switch.

Cool Down

200m run

30 sec samson stretch

15 sec seal stretch

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