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