Monday 9-8-14

9-8-14

9-8-14

RCF1: Thursday, September 11th – Nutrition Open Forum Q&A with Austin Malleolo at 3 PM! RSVP and/or email questions to erika@reebokcrossfitone.com!
*** Sign up here for The Fall Face Off !!! Internal Competition @ RCF1 October 20th-24th – Teams of 2 – Same sex pairs – RX/Scaled/Masters (40+) Divisions
The deadline to sign up is October 15th – Let’s have some competition fun!!

Warm Up:

Work up to a Heavy Double Power Snatch

Skill:

Power Snatch

WOD:

For time:
12-9-6
Power Snatch (135/95)
Burpee over Bar

After Bash:

Tabata – alternating single arm plank hold on the rings

ONE Nation Competitors:

Same as Class

Travel WOD:

12-9-6
Dumbbell or Kettlebell Swing
Burpee

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