4/13/2016

By on April 12, 2016. Posted in .

Announcements

Mobility Class Tues/Thurs 6:30pm
Southeast Regionals May 15 – 17
Comp Class Saturdays at 10am
Obstacle Course April 16th in lieu of 9am class
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Skill – Split Jerk
20 min to establish a heavy split jerk (from the rack/blocks)

View Public Whiteboard

Warm-up (No Measure)

400m row/run

then 2x

10 pass throughs

10 jumping air squats

10 burpees

30 sec Elbow to Heel

GPP: Metcon (Time)

In teams of 2, complete,

50 cal row

50 STOH 95/65

50 Burpees

50 Ball Slams 20/15

50 air squats

50 cal row

1 partner working at a time

COMP: Metcon (Time)

In teams of 2, complete,

50 cal row

50 STOH 135/95

50 Bar Over Burpees

50 Ball Slams 30*/20

50 pistols

50 cal row

1 partner working at a time

*if available

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