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CrossFit – Fri, Dec 12

Announcements

+ December Events & Activities +

1st: Christmas Decorating @ 5:45PM – 7:00PM

8th: No Gymnastics

24th: Christmas Eve Open Gym @ 11:00AM – 1:00PM

25th: Merry Christmas: Closed

31st: New Years Eve Open Gym @ 11:00AM – 1:00PM

– Jan 1st, 2026: New Year One Class @ 11:00AM

– Feb: Havana Nights TBA

CrossFit One World – CrossFit

Dynamic Effort Upper

Warm-Up (No Measure)

400m Run

Banded lat stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets:

15 Jerk Grip OHS

5 Inch Worms

10 MB Slams

Strength (5 Rounds for weight)

Every 3min x 5

1 Push Press + 1 Split Jerk

12 Ring Rows

take bar from rack

Conditioning (AMRAP – Rounds and Reps)

AMRAP 3min

6 Power Cleans 115/85lbs

8 Burpees over bar

100m Row

rest 1min x 4 sets

Accessories (No Measure)

3 sets:

25 DB Lateral Raises

25 DB Front Raises

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