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CrossFit – Tue, Nov 25

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

Max Effort Upper

Warm-up (No Measure)

400m run

pec stretch x 30s/ea

banded lat stretch x 30s/ea

+

3 sets:

25 band pull aparts

10 Scap Push-ups

5 MB Rotation Slams

Strength (5 Rounds for weight)

Every 3min x 5

Pause Floor Press x 4

Three point DB Row x 10/ea

take bar out of rack

Conditioning (AMRAP – Rounds and Reps)

AMRAP 6mins

250m Row

10 Burpees over rower

8 TTB

rest 2min x 2 sets

Accessories (No Measure)

3 sets:

8 DB Arnold Press

12 Ring Rows

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