5/11/2016

By on May 10, 2016. Posted in .

Announcements

TSHIRT PRE ORDER DUE BY MAY 13th! $25
Crossfit Express – M/W/F 12:15 – 12:45pm in May
Fundamental Fridays – May 13th – NO 6:30 Class
Amazing Race 5/7 9-5
Mobility Class Tues/Thurs 6:30pm
Comp Class Saturdays at 10am
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Power Snatch Fundamentals (10-15)

View Public Whiteboard

Warm-up (No Measure)

3 min double under practice

Then 2x

10 pass throughs

10 air squats

10 leg swings (each)

30 sec elbow to heel (each side)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 double unders (40 singles)

20 wall balls 20/14

10 Power Snatches 75/55

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 unbroken double unders

20 wall balls 20/14 (9ft target)

10 Power Snatches 115/85

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