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3/14/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (No Measure)TABATA x 24 min 20 sec of work; 10 seconds of rest banded chest press medball leg lifts hang power cleans (95/65) (45/35) plate power jumps (45/25)(25/10) wall ball shots (20/14)(14/10) sumo deadlift high pull (95/65)(45/35)4 min total at each station before…

3/13/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardBench Press (3x3 @85% + AMRAP set)Metcon (Time)400 meter run buy in 3 rounds 15 deadlifts 75/55 12 hang power cleans 9 push press 6 front squat 400 meter run cash outMetcon (Time)400 meter run buy in 3 rounds 15 deadlifts 95/65 12 hang…

3/11/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardDeadlift (3x3 @85% + AMRAP set )BEGINNERMetcon (AMRAP - Rounds and Reps) AMRAP x 10 min 10 banded lat pull-downs 200 ft. farmers carry 35/26 200 meter runFITNESSMetcon (AMRAP - Rounds and Reps)AMRAP X 10 min 10 seated ring pull-ups 200 ft. farmers carry…

3/09/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)AMRAP x 8min 8 power cleans 8 Shoulder to overheadPartner A does power cleans, Partner B does power cleans then shoulder to overhead. Once they finish the 8 reps of each they do 10 high five push-ups together. Thats…

3/07/2019

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AnnouncementsHey Athletes! Your pre-ordered protein will be in TODAY!! Next pre-order will be on the 25th. If you haven't pre-ordered our badass "lions do not lose sleep over the opinions of sheep" promotional shirt get with Leanne before the 15th for your size and quantity. Don't forget about our boot-camp/challenge!…

3/6/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardShoulder Press (4x4@80% + AMRAP @80%)BEGINNERMetcon (AMRAP - Reps)5 rounds 30 seconds work; 30 seconds rest box jumps 16/12 alt. DB snatch 25/20 4 mountain climbers + push up (3 count)score is total reps of last roundFITNESSMetcon (AMRAP - Reps)5 rounds 30 seconds work;…

3/05/2019

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CrossFit Pinnacle Ocala - CrossFitView Public WhiteboardDeadlift (4x4@80% + AMRAP @80%)Metcon (Time)EMOM x 5 min 12/10 Calorie AB -Rest 1:00-Score is fastest timeMetcon (Time)EMOM x 5 min 15 DB hang power cleans (50/35)(35/25) -Rest 1:00-Metcon (Time)EMOM x 5 min 12 burpee box jump overs (24/20)(16/18)