9/9/2016

By on September 8, 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

Rope Climb Fundamentals (10 min)
Movement review – Deadlift, Front Squat, S2OH (10 min)

View Public Whiteboard

Warm-up (No Measure)

2x

200m Run

10 good mornings

10 air squats

10 pass throughs

30 sec samson stretch

GPP: Metcon (Time)

Teams of 2, Partitioned Anyhow

400m Barbell Carry

40 Deadlifts 95/65

6 Rope Climbs

30 Front Squats

4 Rope Climbs

20 S2OH

2 Rope Climbs

400m Barbell Carry

COMP: Metcon (Time)

Teams of 2, Partitioned Anyhow

400m Barbell Carry

40 Deadlifts 115/85

6 Rope Climbs

30 Front Squats

4 Rope Climbs

20 S2OH

2 Rope Climbs

400m Barbell Carry

Cool Down

Row as a team

3 rounds per person, 200m row

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