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CrossFit – Mon, Jun 22

Announcements

+ June Events & Activities +

13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm

14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am

21st on Sunday: NO YOGA

21st on Sunday: Happy Father’s Day!

CrossFit One World – CrossFit

Dynamic Effort Upper

Warm-up (No Measure)

500m Row

pec stretch x 30s/ea

banded lat stretch x 30s/ea

+

3 sets:

75 Single Unders

10 Kip Swings

3 Wall Walks

Strength (6 Rounds for weight)

Every 2min x 6

High Hang Squat Snatch + BTN Power Snatch

build to a snappy complex

Conditioning (4 Rounds for time ↓ shorter is better)

4RFT (15min Cap)

2 Rope Climbs

15 Push Press 115/85lbs

30 TTB or K2E

Accessories (Checkmark)

3 sets:

25 DB Lateral Raises

50 Band OH Tricep Extensions

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