4/26/2017

By on April 25, 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

15 Minutes to establish a heavy 3 rep touch and go power snatch with good form.

View Public Whiteboard

CF 04 – Squat (No Measure)

400m run or row, or 2 min dub practice

Then 2x

10 pass throughs

10 air squats

10 leg swings per leg

30 sec calf stretch

30 sec pigeon stretch

3RMPS: Power Snatch (3 rep touch & go)

This is your time to go heavy without compromising form.

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Please do not try to Rx + this workout…Using this as a benchmark to see how everyone is progressing 😀

Cool Down

200m walk

10 pass throughs

30 sec pigeon stretch

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