4/29/2016

By on April 28, 2016. Posted in .

Announcements

Crossfit Express – M/W/F 12:15 – 12:45pm in May
Fundamental Fridays – May 13th – NO 6:30 Class
Amazing Race 5/21 9-5
Mobility Class Tues/Thurs 6:30pm
Comp Class Saturdays at 10am
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Intro To Ring Muscle Ups

View Public Whiteboard

Warm-up (No Measure)

400m Run/Row

Then 2x

10 Pass Throughs

10 Jumping Air Squats

5 Inch Worms

30 Sec bar hang

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Hang Power Cleans 75/55

6 STOH 75/55

9 Pull Ups

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Hang Power Cleans 95/65

6 STOH 95/65

3 Ring Muscle Ups

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