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
Forever Young CrossFit – CrossFit
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)