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CrossFit – Thu, Mar 26

Announcements

+ March Events & Activities +

6th: Friday Night Lights (Crossfit Open) @ 6:00 PM

8th: Daylight Saving Spring Forward

13th: Friday Night Lights (Crossfit Open) @ 6:00 PM

15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM

29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @ 10:00 AM – 11:30 AM

CrossFit One World – CrossFit

Dynamic Effort Upper

Warm-Up (No Measure)

500m row

pec stretch x 30s/ea

lat stretch x 30s/ea

+

3 sets:

50ft Bear Crawl

25 Band Pull Aparts

25 DB Z-Press

Strength (7 Rounds for weight)

Every 90s x 7

Power clean + 2 Split Jerks

Conditioning (AMRAP – Rounds and Reps)

AMRAP 10mins

400m Run

10 Dual DB snatches 50/35lbs

3 Wall Walks

rest 5min x 2 sets

Accessories (No Measure)

3 sets:

15 DB Skull Crushers

25 Band Bicep Curls

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