6/10/2016

By on June 9, 2016. Posted in .

Announcements

June 13th – No 6:30 or 7:30 class – switching to only 7pm in the Summer
June 13th – Mobility Class moving to M/W/F 6:30- only 30 min long
High School Program Tues/Thurs 3:30, Sat 9am – Needs special waiver
Bacon Beat Down – June 24-26
Crossfit Express 12:15-12:45 M/W/F
Monthly Challenge – 1 min ME Burpees

CrossFit Ocala – CrossFit

Rope Climb Fundamentals

View Public Whiteboard

Warm-up (No Measure)

200m run

Then 2x

10 Pass Throughs

5 ring rows

5 push ups

5 sit ups

5 air squats

Metcon (Time)

5 RFT

Teams of 2 – partitioned anyhow, except run is done relay style

Run 800 meters (200 at a time)

15 ft Rope Climb, 4 ascents

50 Push-ups

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