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06.24.17

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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

Front Squat (4-4-4-4)

*20 minutes to build to a heavy 4 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute Amrap

1 round of “Mary”

5 HSPU

10 pistols

15 pull ups

1 round “DT”

12 dead lifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105
*Alternate each workout. Example Mary, DT, Mary, DT, Mary DT….etc.

*Completing 1 round of each (Mary & DT) = 1RD.