4 X 400 Meter row
*2 minute rest between intervals
*score is the fastest of the 4
E2MOM:
6 minutes 10 Back squats @ 60-65% of 1rm back squat
WOD:
“Filthy Fifty”
50 Box jumps 20/24″
50 Jumping pull-ups
50 Kettlebell swings 1 pood
50 Walking lunge steps
50 Knees to elbows
50 Push press 35/45
50 Back extensions
50 Wall ball shots 14/20
50 Burpees
50 Double unders
Time cap: 30 Minutes
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…
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 2 Hang Squat Cleans + 1 Split Jerk build…
