6/21/2016

By on June 20, 2016. Posted in .

Announcements

Competition – CF Zoo 9/3/2016
Fundamental Friday 6/24 @ 7pm – NO CF class
Bacon Beat Down Schedule Change – 7/24 – 6am,9am, 12:15, 5:30 ONLY, 7/25 9am
Bella’s Boot Camp 7/11 @ 5:30
9am class ONLY on the Fourth of July
Monthly Challenge – 1 min ME Burpees

CrossFit Ocala – CrossFit

Ring Dip/Ring Muscle Up Fundamentals (15 minutes)

View Public Whiteboard

Warm-up (No Measure)

400m run

Then 2x

10 Push Ups

10 Leg swings

10 Jumping Air Squats

30 sec standing straddle

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Ring Dips*

10 Burpees

50 ft bear crawl

**can scale to…

Ring Push Ups

Strict Push Ups

Hand Release Push Ups

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Ring Muscle Ups

10 Burpees

50 ft bear crawl

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