5/17/2017

By on May 16, 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

Push Press (15 MIN)
5 sets of 5 at around 70-75%
FROM RACK

View Public Whiteboard

CFO2 (No Measure)

400m run

then

x2

10 pass throughs

10 push up

10 jump squat

30 sec samson stretch each side

30 sec pigeon stretch

Push Press (5×5)

GPP: Metcon (Time)

For Time

800m Run

21 Box Jumps 24/20

600m Run

18 Box Jumps

400m Run

15 Box Jumps

200m Run

9 Box Jumps
18 min cap

COMP: Metcon (Time)

For Time

800m Run

21 Box Jump Overs 24/20

600m Run

18 Box Jump Overs

400m Run

15 Box Jump Overs

200m Run

9 Box Jump Overs
18 min cap

Cool Down

200m walk

30 sec pigoen stretch

30 sec elbow to heel

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