7/22/2016

By on July 21, 2016. Posted in .

Announcements

Upcoming LOCAL Crossfit Competitions
8/6 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

Movement Review

View Public Whiteboard

Warm-up (No Measure)

1 min double under practice/100 dubs

Then 2x

10 good mornings

10 leg swings (each)

30 sec standing straddle

30 sec calf stretch (each)

Metcon (Time)

Teams of 2, Partitioned anyhow

24 deadlifts 225/155

800m shuttle run (ran 200 @ a time)

160 double-unders (3x singles)

4 rope climbs

80 wall-balls 20/14

4 rope climbs

160 double-unders (3x singles)

800m shuttle run (ran 200 @ a time)

24 deadlifts 225/155

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