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CrossFit – Sun, Nov 9

Announcements

+ November Events & Activities +

2nd: Daylight Savings Time @ 1am

2nd: Yoga Classes Will Resume @ 9am

11th: Thank you Veterans! Regular Class Hours

12th: 20 Year Celebration. Starts @ 5:00am Class, Ends after 7:15pm Class

18th: Tue & Thurs Crossfit Classes will start @ 4:45pm. No more 5pm Classes

27th: Thanksgiving. One Class @ 9am

28th: Black Friday. Free Bring a Friend or Family.

CrossFit One World – CrossFit

Power Clean (12 Min E2MOM
4 Rep Hang Power Cleans
Start @ 65 then increase by 5-10 Every Set
Record Last Set)

LVL 1 Somersault (AMRAP – Rounds and Reps)

20 Min AMRAP

Every 4 Mins Starting from Zero

12 WallBalls 20/14 Rx + 30/20

Then with the remaining time do as many round of

6 Front Rack Reverse Lunge

8 Burpees

10 Sumo Deadlift High Pull

Note: After Every Wall ball continue where you left of from the previous round.

Push Yourself to do 1 round and 1/2 within every 4 mins RX 115/85 RX+135/105

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