07162020

CrossFit One World – OW Fit

11:00 AM 320-852-359
06:30 PM- 318-038-092
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07:35 PM ROMWOD 158-550-181

Clean

5×3 @ 65%+

For Time – 15 Min CAP

400, 300, 200, 100 Run

12, 15, 18, 21 Hang Clean 65/95

10 Rounds for Time:

9 Dumbbell Snatches

6 Burpees over Dumbbell

3 Dumbbell Thursters

Hype Hitters – Thu, Apr 30

CrossFit One World – Hype Hitters
CrossFit – Thu, Apr 30

CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit – Wed, Apr 29

CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…