5/6/2017

By on May 5, 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

Back squat (20 min)
5 sets of 3 to a heavy triple without compromising form

View Public Whiteboard

Back Squat Warm Up (No Measure)

400m run

then x2

10 KB SLDL

10 KB SDLHP

10 KB Swings

10 Jumping Air Squats

30 Sec Standing straddle

30 Sec Calf Stretch

Back Squat (5×3)

(AMRAP – Rounds and Reps)

Take 50% of today’s triple And complete…

AMRAP 12

10 box jumps 24/20

5 back squats

200m run

Cool Down

200m walk

30 sec pigeon

30 sec elbow to heel

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