5/10/2017

By on May 9, 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

Pull Ups
L1 – Fundamentals
L2 – 3 sets of 10-15 strict banded pull ups
L3 – Max set of unbroken strict pull ups – Top male & Top female athletes get a free kill cliff! Make sure to take a video

View Public Whiteboard

CFO3 (No Measure)

400m run or row, or 2 minutes dub practice

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Pull Ups

10 Deadlifts 155/105

200m run
Rx + is strict pull ups

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 C2B Pull Ups

10 Deadlifts 185/135

200m run

Cool Down

200m walk

30 sec pigeon stretch

30 elbow to heel

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