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
20 Min to Establish 1 RM
Warm-up (No Measure)
10 Pass throughs
10 good mornings
10 Air squats
Then Front Rack Mobility Work (5 min)
Front: Front Squat (1RM)
Metcon (AMRAP – Rounds and Reps)
BURPEE BOX JUMP 24/20
Minimum of 6 rounds need to be completed, if you fail, continue going until you have completed 6 rounds.