500m Row
couch stretch x 1min/ea
+
3 sets:
25 Russian KBS
20 alternating reverse lunges
3 box jumps
Every 3min x 5
3 Box Squats
5 DB Squat Jumps
25lbs for men/20lb for women
build to 3RM
3RFT (10min cap)
400m Run
16 Alt DB Snatches 50/35lbs
12 Push-ups
3 sets:
10 DB Hip Thrust
12 DB Hammer Curls
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit NEW PROGRAM + NEW CYCLE 🔥 We’re officially starting our new Mayhem programming cycle! Expect structured strength, conditioning,…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 3 Hang Power Snatch 2 Overhead Squat @ 55% of Snatch) Overhead Squat…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – Hype Hitters PARTNER WORKOUT (Time)
