5/9/2017

By on May 8, 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

Hang Squat Clean
Establish a heavy triple for today. (15 minutes)

View Public Whiteboard

Squat Warmup (No Measure)

400m Run or Row

2x

10 pass throughs

10 KB Swings

10 Straight Legged KB Deadlift

5 inch worms

10 jumping air squats

30 sec pigeon stretch

Hang Clean (Heavy Triple)

SQUAT

GPP: Metcon (Time)

21-15-9

Hang Power Cleans 95/65

Box Jumps 24/20

COMP: Metcon (Time)

21-15-9

Hang Power Cleans 135/95

Box Jump Overs 24/20

Cool Down

200m walk

10 pass throughs

30 sec elbow to heel

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