7/30/2016

By on July 29, 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

Hand stand push up fundamentals (15 min)

View Public Whiteboard

Warm-up (No Measure)

400m run

Then 2x

10 push ups

10 jumping air squats

5 inch worms

30 sec shoulder stretch each

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 HSPU

8 sit ups

12 burpees

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 Deficit HSPU (25+45/45# plate

8 GHD

12 burpees

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