9/10/2016

By on September 9, 2016. Posted in .

Announcements

9/10 – Still having 9am class – Grand Opening of Coach Devin’s new gym 10-1 ish
9/17 – In House Oly Seminar 9-12 – no 9am class! Spots still available!
10/15 – Friendly Fire Competition

CrossFit Ocala – CrossFit

Pull Up Fundamentals

View Public Whiteboard

Warm-up (No Measure)

200m Run

2x

10 Pass throughs

10 walking lunges

5 inch worms

30 sec elbow to heel

GPP: Metcon (Time)

5 Rounds For Time

400m Run

10 Pull Ups

50 ft OH Walking Lunge 35/25

COMP: Metcon (Time)

5 Rounds For Time

400m Run

5 Bar Muscle Ups

50 ft OH Walking Lunge 45/35

Cool Down

400m run or row

10 air squats

30 sec standing straddle

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