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06.21.17

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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

Back Squat (6-6-6-6)

* 20 minutes to complete 4 x 6 @ 76%

Metcon

Metcon (Time)

For time

2 power cleans 135/95

2 front squats 135/95

40 kbs 53/35

40 double unders

4 power cleans 135/95

4 front squats 135/95

30 kbs 53/35

30 double unders

6 power cleans 135/95

6 front squats 135/95

20 kbs 53/35

20 double unders

8 power cleans 135/95

8 front squats 135/95

10 kbs 53/35

10 double unders

10 power cleans 135/95

10 front squats 135/95

Pure Strength

Metcon (Weight)

A) Romanian dead lifts 3 x 6 @ roughly 65% of 1RM DL

B) Bulgarian split squats 4 x 12 (6L/6R) athlete chooses weight, try and go heavier than last week.
*score is RDL weight