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01/27/2021

CrossFit One World – CrossFit

ATHLETES: Please be sure to check into the class that you plan to attend to make sure it’s not canceled due to wet/rain. If it is canceled it will not allow you to check in.

If it is canceled there will be a zoom instead
Crossfit M,W,F 6:30AM, 11:00AM & 6:30PM, Tues,Thurs 11:00AM & 4:45PM BootCamp Tues,Thurs 6AM,6PM

Skill

Hand Stand Hold Max (Time)

Max Duration Hand Stand Hold
10 Minutes:

Freestanding or on the Wall

Scaled: Tempo Pike Push ups

(3 seconds down, 1 second up)

Rest between each set

Strength

Thruster (10 Min. to Establish 1RM Thruster)

Metcon

Metcon (Time)

3 RFT

10 Burpee Box Jumps 20/24

10 V Ups

20 American KB Swings 35/53

10 V Ups

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