7/27/2016

By on July 26, 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

Power Snatches (15 min)
L1: Fundamentals
L2: Snatch Pull + Hang Power Snatch + Power Snatch

View Public Whiteboard

Warm-up (No Measure)

400m Run

Then 2x

10 Pass Throughs

10 Overhead Squats

5 Inch Worms

30 sec Pigeon Stretch (each)

30 sec Calf Stretch (each)

Snatch Pull + Hang Power Snatch + Power Snatch (Heavy Single)

GPP: Metcon (Time)

21-15-9

Power Snatches 95/65

400m Run After Each Round (3 total)

**15 Min CAP**

COMP: Metcon (Time)

21-15-9

Power Snatches 115/85

400m Run After Each Round (3 total)

**15 Minute Cap**

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