Thursday

Announcements

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“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
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“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.

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**CLOSE ON SATURDAY OCT 10TH**

Down-For-Donuts!

Time: 08:00 am – 04:00 pm
Location: CrossFit Iron Legion- 217 SE 1st Ave Ocala FL 34471

Down for Donuts

Forever Young CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Burpee + Extra Push-Up

10 Sumo Good Mornings*

10 Hollow Rocks

10 Supermans

*Option to add DB after 2nd round

Workout

Metcon (Weight)

4 SETS FOR QUALITY

8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)

24 Alt. Bent Over DB See-Saw Rows

48 DB Hollow Flutter Kicks

1:00 Superman Hold

-1:00 Rest b/t Sets-

(Score is Weight)

Finisher

Metcon (No Measure)

FOR QUALITY

21-15-9-15-21

Single DB Curls*

DB Glute Bridges**

*Hold both heads of a single DB, one head in each hand.

**DB rests across the hips.

(No Measure)