10/29/2016

By on October 28, 2016. Posted in .

Announcements

10/26 – Breast Cancer Awareness Day – Please wear PINK and we will be collecting donations for the PINK FUND http://www.pinkfund.org/
10/28 – Deadlift Comp at the Zone – 6pm
10/31 – Costume contest all day! Wear something you can WOD in 😀
Fit for kids & Ladies class MWF 5:30pm

CrossFit Ocala – CrossFit

Movement Review (15 min)

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 pass throughs

10 good mornings

10 air squats

30 sec elbow to heel

30 sec calf stretch

GPP: Metcon (Time)

5 RFT

5 S2OH 115/85

10 Deadlifts 115/85

80 ft sled push after each round

COMP: Metcon (Time)

5 RFT

5 S2OH 155/105

10 Deadlifts 155/105

80 ft sled push after each round

Cool Down

200m walk/run

30 sec pigeon stretch

30 sec twisted cross

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