9/26/2016

By on September 25, 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

Hang Power Snatch Fundamentals and Cycling

View Public Whiteboard

Warm-up (No Measure)

400m Run

2x

10 good mornings

10 pass throughs

30 sec pigeon stretch (each)

30 sec elbow to heel (each)

GPP: Metcon (Time)

Descending 10-8-6-4-2

Hang Power Snatch 95/65

Sit Ups

80ft Sled Push after each round (5 total)

COMP: Metcon (Time)

Descending 10-8-6-4-2

Hang Power Snatch 135/95

GHDSU

80 ft Sled Push after each round (5 total)

Cool Down

200m walk/run/row

10 good mornings

30 sec standing straddle

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