5/4/2016

By on May 3, 2016. Posted in .

Announcements

TSHIRT PRE ORDER DUE BY MAY 13th! $25
Crossfit Express – M/W/F 12:15 – 12:45pm in May
Fundamental Fridays – May 13th – NO 6:30 Class
Amazing Race 5/7 9-5
Mobility Class Tues/Thurs 6:30pm
Comp Class Saturdays at 10am
Bacon Beat Down – June 24-26

CrossFit Ocala – CrossFit

Skill/Strength – Deadlifts
10 min to review fundamentals, then EMOM x 8 min…Perform 3 Deadlifts.
You can choose your own weight, or follow guidelines below. Should be moderately heavy touch and go reps with good form.
Level 1 – 115/85
Level 2 – 185/135
Level 3 – 225/155
Level 4 – 265/185

View Public Whiteboard

Warm-up (No Measure)

400m run

2x

10 Good Mornings

10 Air Squats

5 burpees

30 sec pigeon stretch (each)

Deadlift (EMOM 8 x 3)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Deadlifts 115/85

10 Bar over Burpees

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Deadlifts 155/105

10 Bar FACING Burpees

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