Hey guys, tomorrow will be a very light day. That doesn’t mean you shouldn’t come to the gym, it just means tomorrow will be a good day to work on a skill.
Thursday July 17 2014
Warm Up
No less than 10 minutes of mobility
Adjust the damper setting, one attempt at 6, one attempt at 8, one attempt at 10.
(3 Minute rest between attempts OR rest between heats)
Work on a skill (coach’s choice per class)
Complete the following for time:
500m Sprint Row x 3
CrossFit One World – CrossFit Announcement Waiting for 25.3 Open Workout
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 55% 1 RM Add 5 Pounds Every Set) Metcon (Time) 5…
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 68% of 1 RM) Dumbbell Fun Bell (AMRAP – Rounds and Reps) 17 min AMRAP 10 DB Devils Press 20 DB Suitcase Lunges 10 Alt. Single Arm Thrusters 20 DB Russian Twists Rx DB 40/25 Rx+ 50/35
