5/28/2016

By on May 27, 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 – Power Cleans & Pistols

View Public Whiteboard

Warm-up (No Measure)

400 m run

Then 2x

10 air squats

10 burpees

10 leg swings

30 sec pigeon stretch (each)

30 sec calf stretch (each)

GPP: Metcon (Time)

4 RFT

15 box jumps 24/20

15 Deadlifts 95/65

15 Power Cleans 95/65

COMP: Metcon (Time)

4 RFT

15 box jump overs 24/20

15 Deadlifts 115/85

15 Power Cleans 115/85

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