7/7/2016

By on July 6, 2016. Posted in .

Announcements

7/4 – 9am class ONLY
7/9 @ 9am- Bass Fishing Fundraiser WOD
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)
7/11 – Bella’s Boot Camp – 6wk program for Women Only
7/24 – CF Sunday Brunch @ Bonefish 11:30am.
Paleo Challenge coming SOON!!!

CrossFit Ocala – CrossFit

Deadlifts
Take 90% of 1RM and complete…
5 @ 75%
3 @ 85%
1+ @ 95%

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 Good Mornings

5 Inch Worms

30 Sec Standing Straddle

30 Sec Pigeon Stretch (each)

DL: Deadlift (5-3-1+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Box Jumps 24/20

10 Wall Balls 20/14

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

10 Box Jump Overs* 24/20

10 Wall Balls 20/14 (9ft)

*Can touch top of the box

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