5/3/2017

By on May 2, 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

Handstand Practice (15 minutes)
Wall Holds
Shoulder touches
Spotting safety

View Public Whiteboard

CFO3 (No Measure)

400m run or row, or 2 minutes dub practice

then x2

10 Air Squats

10 Good Mornings

5 inch worms

10 Leg Swings Each

30 sec Elbow to heel (each)

GPP: Metcon (Time)

3 Rounds for Time

15 shoulder touches

15 sit ups

30 double unders
Scaling Options

5 wall walks

10 Strict DB Press 35/25

COP: Metcon (Time)

3 Rounds for Time

25 ft handstand walk

15 GHD sit ups

30 unbroken double unders

Cool Down

200m walk

10 pass throughs

10 good mornings

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