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06.19.17

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Announcements

WE WILL BE CLOSED SATURDAY AND SUNDAY THIS WEEKEND FOR BACON BEATDOWN!!!
COME ON OVER TO THE OCEAN CENTER IN DAYTONA AND CHEER ON YOUR PINNACLE ATHLETES! THIS IS ALWAYS A HUGE EVENT, AND QUITE AN INSPIRING WEEKEND OF FUN AND CROSSFIT FAMILY SPIRIT!! HOPE TO SEE YOU ALL THERE!

CrossFit Pinnacle Ocala – CrossFit

Weightlifting

Hang Snatch (3-3-3-3-3)

*20 minutes to perform 5 x 3 @ 75 %

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute Amrap

5 snatches 135/95

10 burpee over bar

15 wall balls 20/14
*Full squat

Pure Strength

Metcon (Weight)

A) Snatch dead lift w/2 second pause at knee on first rep only. 4 x 3 @90-100% of 1RM snatch

B) Reverse lunges 4 x 14 (7L/7R) @ roughly 50% of 1RM back squat.
*score is weight on DL