6/18/2016

By on June 17, 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

Thruster Fundamentals & Efficiency
Double Under Tips

View Public Whiteboard

Warm-up (No Measure)

2 min dub practice

2x

10 Pass Throughs

10 Jumping Air Squats

10 Leg Swings

30 sec pigeon stretch (each)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Dubs (40 singles)

8 Thrusters 95/65

80 ft Sled Push

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

40 Dubs

8 Thrusters 115/85

80 ft Sled Push

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