9/7/2016

By on September 6, 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

Kettlebell Snatch Fundamentals (15 min)

View Public Whiteboard

Warm-up (No Measure)

2 Min Double Under Practice or 100 dubs

then 2x

10 KB swings

5 inch Worms

30 sec standing straddle

GPP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Hang KB Sn R (35/26)

10 Double Unders

5 Hang KB Sn L (35/26)

10 Double Unders

Rest 2 min

Repeat – Pick Up where you left off

COMP: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Hang KB Sn R (53/35)

10 Unbroken Double Unders

5 Hang KB Sn L (53/35)

10 Unbroken Double Unders

Rest 2 min

Repeat – Pick Up where you left off

Cool Down

400m Run

30 sec saddle

30 sec pigeon stretch (each)

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