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)
1:00 Bike (EZ)
Into…
AMRAP x 3 MINUTES
6/6 Single Leg Glute Bridges
6 Barbell RDLs
6 Alt. Step-Ups
Into…
1:00 Bike (MOD)
Strength
Metcon (Weight)
FOR QUALITY*
12/12 – 10/10 – 8/8
Slow KB Goblet Box Step-Up (20)
*Increase weight after every full set
(Score is Weight)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
50/40 Cal Bike
30 Deadlifts (225/185)|(185/135)
50 Box Step-Ups (24/20)
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Side Plank (R)
:30 Max Alt. V-Ups
1:00 Side Plank (L)
(No Measure)