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4/09/2019

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Announcements"Be Lean And Mean, Drink Your Protein." Time to re-up! We will be taking pre-orders this week. We will have a pre-order sheet on the display table for you to fill out. =) CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Time)40-30-20-10 KB Front Rack Lunges (53/35)(35/26) 15-15-15-15 Pull-Ups 40-30-20-10 Calorie…

4/8/2019

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Announcements"Be Lean And Mean, Drink Your Protein." Time to re-up! We will be taking pre-orders this week. We will have a pre-order sheet on the display table for you to fill out. =) CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardBench Press (1 rep max )20 minutes to establishMetcon (Calories)PARTNERS OF…

4/06/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Time)ONE ROUND EACH PARTNER Partner A runs 400m Partner B does AMRAP power clean & jerks until partner A gets back. Switch Partner A runs 400m Partner B does AMRAP burpees until partner A gets back. Switch Partner A runs 400m Partner B…

4/04/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (Time)10-9-8-7-6-5-4-3-2-1 Ring push-ups (feet elevated) 150ft. HEAVY farmers carry (75ft. out & back)Complete farmers carry in between your sets of ring push ups.Metcon (AMRAP - Rounds and Reps)AMRAP X 15 60 KB swings (53/35) 50 Cal bike / Row / Ski 40 Toes…

4/03/2019

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CrossFit Pinnacle Ocala - CrossFitView Public Whiteboard1000m Row (Time)Max Effort 1000m RowMetcon (AMRAP - Rounds and Reps)AMRAP x 7 min 2 front squat (185/135)(135/95) 4 handstand push upsSubstitute DB / KB strict press or push press for handstand push up.Front Squat (2 sets x max reps)Use the same weight ffrom…

3/27/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardDeadlift (3x1@95%+AMRAP )Metcon (AMRAP - Rounds and Reps)TRIPLE AMRAP AMRAP X 3 MINUTES 10 double unders 5 DB press (50/35)(35/20) -REST 1:00- AMRAP X 5 MINUTES 20 double unders 10 DB push press -REST 1:00- AMRAP X 7 MINUTES 30 double unders 15 DB…