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CrossFit – Wed, Oct 29

Announcements

+ October Events & Activities +

– No Yoga for the month of October

11th: All Saturday classes will be held at their regular times.

11th: Breast Cancer Awareness Workout @ 9am

18th: One World Total Competition @ 8am

18th: No Class on Saturday due One World Total Comp

25th: One World Halloween Party (Potluck) @ 7pm

CrossFit One World – CrossFit

Total Body + Metcon

Warm-up (No Measure)

500m Row

Banded lat stretch x 30s/ea

pec stretch x 30s/ea

+

3 sets:

25 DB Z-Press

10 Kip Swings

25 banded face pulls

Strength (5 Rounds for weight)

Every 3min x 5

3 Split Jerks

10 MB Slams (20lbs)

snappy on split jerks

Conditioning (AMRAP – Rounds and Reps)

AMRAP 12min

6 Box Jump Step-Down 24/20″

8 Thrusters 95/65lbs

200m Run

Accessories (No Measure)

3 sets:

20 alternating DB reverse lunges

25 seated band hamstring curls

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