CrossFit One World – CrossFit

Total Body + Metcon

Announcement

Class WOD will be 1776 4th of July WOD

Open Gym will be our regular Program

1776 (Time)

For Time (in a Team of Three)

Kettlebell Swings (53/35 lb)

Box Jumps (24/20 in)

Air Squats

Push-Ups

Burpees

Pull-ups

Sit-Ups

Row (calories)

Double-Unders

Wall Balls (20/14 lb)

Ball Slams (30/20 lb)

Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.

Warm-Up (No Measure)

3 sets:

20 Cal Row

10 Jerk Grip OHS

10ea SL RDL

Strength (5 Rounds for weight)

Every 3min x 5

4 Power Cleans

5 Tuck Jumps

build to 4RM

Conditioning (Time)

For Time (10min Cap)

30-20-10

DB Thrusters 50/35lbs

100 Double Unders or Singles between each set

Accessories (No Measure)

3 sets:

25 DB Seated Lateral Raises

30 band tricep push-downs

rest 60s