8/10/16

By on August 9, 2016. Posted in .

Announcements

8/20 @8AM – 4 year anniversary! No class! Daytona trip! Meet at the gym.
9/3 – Individual competition at Crossfit Zoo!
9/17 – No 9am class – Coach Joey & V are hosting a 3 hour Oly Seminar! $49
10/15 – Friendly Fire Competition
We are still holding Mobility Class on Monday, Wednesday and Fridays at 6:30. Talk to one of the coaches about getting set up for a free trial!

CrossFit Ocala – CrossFit

Rope Climb Fundamentals

View Public Whiteboard

Warm-up (No Measure)

400m Row

Then 2x

10 jumping air squats

10 sit ups

10 ring rows

30 sec elbow to heel

GPP: Metcon (Time)

5 RFT

5 Hang Power Cleans 115/85

10 Ab Mat Sit Ups

1 Rope Climb

*15 Min Cap

COMP: Metcon (Time)

5 RFT

5 Hang Power Cleans 185/135

10 GHD

1 Rope Climb

*15 Min Cap

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