E2MOM x 4
4 – 4 – 4 – 4 Back Squat
Reps Start at 70% Work Up to Heavy Set of 4
For time,
1-2-3-4-5-6-7-8-9-10
Clean and jerk 105/155 lbs
50 ft Shuttle runs*
20 Minute Time Cap
*50-ft shuttle runs (25′ out and back = 1 Rep)
Coaches: Set up at 25′ section for the shuttle run.
You can also set up at 25′ section at the main door for an out and back.
Scale:
1 – 95/135 lbs
2 – 65/95 lbs
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
