5/21/2016

By on May 20, 2016. Posted in .

Announcements

Crossfit Express – M/W/F 12:15 – 12:45pm in May
Mobility Class Tues/Thurs 6:30pm
May Challenge – ME 1 min Row for Calories
Free CF for HS Students – Tues/Thurs 3:30, Sat 9am
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Movement Review

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 pass throughs

10 KB Deadlifts

5 Wall Balls

30 sec Elbow to Heel

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 SDLHP 95/65

10 Wall Balls 20/14

15 Slam Balls

COMP: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

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