4/28/2017

By on April 27, 2017. Posted in .

Announcements

Bacon Beat Down – 6/23-6/25 – http://thebaconbeatdown.com/
Rex Rumble – 7/29 – http://www.boxtribetracker.com/1931/web/
Deuces Wild 8/5 – register at http://www.boxtribetracker.com/1964/web/
Return of Express Class! Mondays & Wednesdays from 12:15 to 12:45pm! Starts May 1st!

CrossFit Ocala – CrossFit

Ring Dip/Ring Push Up
L1 – Fundamentals
L2 – Ring Muscle up/Ring Push Up practice
L3 – Heaviest weighted Dip (NOT ON RINGS!! USE GHD) Top male/female gets a free kill cliff

View Public Whiteboard

CF 03 (No Measure)

400m run

2x

10 pass throughs

10 ring rows

10 push ups

10 jumping air squats

10 good mornings

30 sec pigeon stretch

GPP: Metcon (Time)

Teams of 2 Partitioned anyhow, one person working at a time

For time:

100 dumbbell snatches

80-cal. row

60 bar-facing burpees

40 Ring Push Ups

Men use 45-lb. kb/ dumbbell

Women use 25-lb. kb/dumbbell
Rx+ is ring dips

COMP: Metcon (Time)

Teams of 2 Partitioned anyhow, one person working at a time

For time:

100 dumbbell snatches

80-cal. row

60 bar-facing burpees

40 Ring Muscle Ups

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Cool Down

200m walk

10 pass throughs

30 sec elbow to heel

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