4/22/2016

By on April 21, 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

Strength/Skill – Snatch & OHS fundamentals (10 – 15 min)

View Public Whiteboard

Warm-up (No Measure)

2x

200 m run

10 pass throughs

10 OHS

30 sec calf stretch (each side)

30 sec squat hold

GPP: Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

12 KB Swings 53/35

9 Goblet Squats

6 Sec Handstand Hold

COMP: Metcon (AMRAP – Rounds and Reps)

9 Power Snatches 115/85

6 OHS 115/85

3 HSPU

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