5/1/2017

By on April 30, 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

S2OH Complex (15-20 min)
Practice/ work up in weight- 5 sets of this complex…
1 strict press
1 Push press
1 push jerk

View Public Whiteboard

CFO Warm Up 1 (No Measure)

400m run

Then x2

5 inch worms

10 Jump squats

10 pass throughs

30 sec Samson stretch

30 sec forearm stretch

30 sec E-2-H

S2OH: S2OH Complex (5 sets)

1 Strict Press+ 1 Push Press+ 1 Push Jerk

AGQRX: 2017 Age Group Qualifier 35-54 (Time)

21-15-9

S2OH 135/95

Chest 2 Bar Pull Ups
15 min cap

AGQSX: 2017 Age Group Qualifier 55+ (Time)

21-15-9

S2OH 95/65

Pull Ups
15 min cap

Cool Down

200m walk

10 pass throughs

10 good mornings

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