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CrossFit – Fri, Nov 28

Announcements

+ November Events & Activities +

2nd: Daylight Savings Time @ 1am

2nd: Yoga Classes Will Resume @ 9am

11th: Thank you Veterans! Regular Class Hours

12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class

18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes

27th: Thanksgiving. One Class @ 9am

28th: Black Friday. Free Bring a Friend or Family.

CrossFit One World – CrossFit

Dynamic Effort Upper

Warm-Up (No Measure)

2min Jump Rope

banded lat stretch x 30s/ea

Band pec stretch x 30s/ea

+

3 sets:

50ft bear crawl

10 Kip Swings

25 Band tricep push-downs

Strength (5 Rounds for weight)

Every 3min x 5

4 Hang Cleans

5 Plyo Push-ups

Build to snappy 4RM

Conditioning (AMRAP – Rounds and Reps)

AMRAP 5mins

10 Thrusters 95/65

8 Box Jump step-down 24/20″

200m Row

rest 2min x 2 sets

Accessories (No Measure)

3 sets:

10 DB Hammer Curls

25 Band tricep push-downs

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