CrossFit – Thu, Mar 5

CrossFit One World – CrossFit

Dynamic Effort Total Body

Warm-Up (No Measure)

400m Run

Couch stretch x 30s/ea

Banded lat stretch x 30s/ea

+

3 sets:

12/10 Cal Row

10 Jerk Grip OHS

10 Barbell good mornings

Strength (7 Rounds for weight)

Every 90s x 7

1 Clean Pull + 1 Squat Clean + 1 hang clean

build in load

Conditioning (5 Rounds for time)

Every 3min x 5

200m Run

20 Alt DB Snatches 50/35lbs

10 Hand release push-ups

Accessories (No Measure)

3 sets:

12 DB Skull Crushers

10ea Goblet lateral lunge

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