5/15/2017

By on May 14, 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

Thruster (15 min)
Every Minute on the Minute for 7 minutes…
5 Thrusters
L1: Light weight or practice
L2: 95/65
L3: 115/85
L4: Coach’s discretion – 135-155/ 95-105 or more

View Public Whiteboard

Squat Warmup (No Measure)

400m Run or Row

2x

10 pass throughs

10 KB Swings

10 Straight Legged KB Deadlift

5 inch worms

10 jumping air squats

30 sec pigeon stretch

Thruster (EMOM 7 / 5 reps)

Bergeron Beep Test (AMRAP – Rounds and Reps)

Every Minute on the Minute complete…

7 thrusters 75/55

7 pull ups

7 burpees
Scaling-

Can do ascending ladder

Minimum work requirement of 7 rounds

Cool Down

200m walk

10 pass throughs

30 sec calf stretch

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