8/11/2016

By on August 10, 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

Deadlift
Take 90% of 1RM & Complete
3 @ 70%
3 @ 80%
3+ @ 90%

View Public Whiteboard

Deadlift Warm up (No Measure)

400m run

then

x2

10 KB SLDL

10 KB SDLHP

10 KB Swings

10 Box Jumps

DL: Deadlift (3-3-3+)

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jumps 24/20

80ft bear crawl

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Jump Overs 30/24

80ft bear crawl

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