9/8/2016

By on September 7, 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

20 Min To Establish 1RM Deadlift

View Public Whiteboard

Deadlift Warm up (No Measure)

400m run

then

x2

10 KB SLDL

10 KB SDLHP

10 KB Swings

30 Sec Standing straddle

DL: Deadlift (1RM)

GPP: Metcon (Time)

21-15-9

Hand-Release Push Ups

Air squats

40 ft bear crawl after each round

COMP: Metcon (Time)

21-15-9

HSPU

Goblet squats 53/35

40 ft bear crawl after each round

Cool Down

200m run

10 good mornings

10 pass throughs

30 sec elbow to heel

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