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Hennifer

CrossFit One World – CrossFit

ATHLETES: Please be sure to check into the class that you plan to attend to make sure it’s not canceled due to wet/rain. If it is canceled it will not allow you to check in.

If it is canceled there will be a zoom instead
Crossfit M,W,F 6:30AM, 11:00AM & 6:30PM, Tues,Thurs 11:00AM & 4:45PM BootCamp Tues,Thurs 6AM,6PM

Skill

Pistols (8-10 Min. to Establish a Max Set of Pistols)

Unbroken on Each Leg

Scaled: Establish a Max Set using the Progression you are currently working on.

Strength

Front Squat (10 Min. to Establish 1RM Front Squat)

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

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