7/18/2016

By on July 17, 2016. Posted in .

Announcements

Upcoming LOCAL Crossfit Competitions
8/6-8/7 Deuces Wild @ CF Pinnacle (MM/FF/MF Teams)
9/3 – Rex Rumble – CF Zoo – Individual
10/15 – Friendly Fire – CF Ocala (MM/FF Teams)
7/24 – CF Sunday Brunch @ Bonefish 11:30am.

CrossFit Ocala – CrossFit

Pull Up Fundamentals (10 Min)
Thruster Fundamentals (15 min)

View Public Whiteboard

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
15 min cap

Warm-up (No Measure)

400m Run, then 2x

10 ring rows

10 jumping air squats

10 pass throughs

30 sec standing straddle

30 sec samson stretch (each)

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