Skill Work: Every :30 in :90 intervals for 4 Rounds
1: Beat Swings
2: Hollow Rolls
3: Superman hold, floor
Weightlifting: Clean
8 x E2MOM
1 Hang Clean + 1 Clean Below Knee +1 Power Clean @75%+
WOD: 7 x E3MOM
8 Pull Ups
10 Hang Power Clean 95/135
12 Thrusters
Rx+
7 x E3MOM
8 C2B OR 5 BMUP
10 Hang Power Clean 115/135
12 Thrusters
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) EVERY 1:00 (7:00) MIN 1 → :40 Easy Air Bike MIN 2 → 8 Box Step-Ups + 8 Air Squats MIN 3 → 5 Light Wall Balls + 10 Banded Good Mornings MIN 4 → :40 Moderate Air Bike MIN 5 → 8 Box Step-Ups…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 200m Easy Run (on today’s route) Then Into… 1 ROUND 20m A-Skips 20m High Knees 20m Butt Kicks Banded 7’s :20 Hollow Hold Then Into… 2 ROUNDS 5 Ring Rows 5 Push-Ups (Athlete’s Level) Finish With… 100m Run Build-Up (finish at planned mile pace) Workout…
