6/30/2016

By on June 29, 2016. Posted in .

Announcements

7/4 – 9am class ONLY
7/9 @ 9am- Bass Fishing Fundraiser WOD
Upcoming LOCAL Crossfit Competitions
7/6-7/7 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/11 – Bella’s Boot Camp – 6wk program for Women Only
7/24 – CF Sunday Brunch @ Bonefish 11:30am.
Paleo Challenge coming SOON!!!

CrossFit Ocala – CrossFit

Deadlift Cycle
Calculate 90% of 1RM, then complete
3 @ 75%
3 @ 85%
3+ @ 95%

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 Good Mornings

10 Ring Rows

30 sec bar hang

30 sec pigeon (each)

DL: Deadlift (3-3-3+)

GPP: Metcon (Time)

21-15-9

Ring Rows

Burpees

50 ft sled push after each round (3 total)

Comp: Metcon (Time)

21-15-9

Pull Ups

Burpees

50 ft sled push after each round (3 total)

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