10/5/2016

By on October 4, 2016. Posted in .

Announcements

10/7 – No 7pm Class – Participating in Barbells for Blades. More info at https://www.facebook.com/events/1640094576305671/
10/15 – Friendly Fire Comp at the gym. Heats start at 9. Let us know if you’d like to compete or volunteer. Free to spectate
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

View Public Whiteboard

Warm-up (No Measure)

400m run or row

3x

10 pass throughs

10 leg swings (each)

5 inch worms

30 sec pigeon stretch (each)

30 sec samson stretch (each)

30 sec calf stretch (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Shoulder to Overhead 115/85

10 Burpees

15 Box Jumps 24/20

200m run

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Shoulder to Overhead 135/95

10 Burpees

15 Box Jumps 30/24

200m run

Cool Down

200m run/row

2x

10 pass throughs

30 sec saddle

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