Friday


CrossFit One Way – CrossFit

This Saturday 9am Class we are meeting by Coral Glades high-school. There’s a park with baseball fields and a track. We will meet at the track. Parking will be across the street which is actually a dog park. See you there!

Warm-up

Warm-up (No Measure)

Bar only-

10 Snatch Deadlift

10 Hang high pull (finish w/ bar under chin)

10 Hang Power Snatch

With 65/45 on Bar

10 Snatch Deadlift

10 Hang High pull

10 Hang Power Snatch

With WOD weight on Bar

5 Snatch DL

5 HHP

5 HPS

•Stretch Hams,Quads,Calves: 5 mins

•10 Box step ups followed w/ 10 Box Jumps

Metcon

Metcon (Time)

For time: 10 min cap

1-2-3-4-5-6-7-8-9-10

Hang Power Snatch 95/65

Box Jumps and over 24/20

Scaled- 75/45

Rtg- 115/75, 30″/24″

Rest 3 mins…

Metcon (Time)

For time: 10 min cap

10-9-8-7-6-5-4-3-2-1

Hang Power Clean 95/65

Burpee

Scaled- 75/45

Rtg- 115/75

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