Announcements
The Friday CrossFit 715pm class has been discontinued. The class has been replaced by the Active Recovery class for Friday @715pm going forward. This class will be instructed by Coach Pai. All members welcome!
Competitors class starts this Saturday with Coach John @11am. This class is recommended for you if you are high level athlete, plan to compete, do the CrossFit open or work up to RX movements. Accept the challenge and show up!
CrossFit One World – CrossFit
Metcon (AMRAP – Rounds and Reps)
30 Min AMRAP
Partner A:
5 pull ups
10 push ups
15 squats
Partner B:
400m run
Switch after the run.
Score is rounds and reps
Optional
4 Rounds
10 Reps – Dumbbell Arnold Press
10 Reps – Dumbbell Reverse Bicep Curl
10 Reps – Dumbbell Bent-Over Row to Triceps Kickback
10 Reps – Dumbbell Bent-Over Fly