CrossFit One World – CrossFit
Total Body + Metcon
Announcement
Class WOD will be 1776 4th of July WOD
Open Gym will be our regular Program
1776 (Time)
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.
Warm-Up (No Measure)
3 sets:
20 Cal Row
10 Jerk Grip OHS
10ea SL RDL
Strength (5 Rounds for weight)
Every 3min x 5
4 Power Cleans
5 Tuck Jumps
build to 4RM
Conditioning (Time)
For Time (10min Cap)
30-20-10
DB Thrusters 50/35lbs
100 Double Unders or Singles between each set
Accessories (No Measure)
3 sets:
25 DB Seated Lateral Raises
30 band tricep push-downs
rest 60s