THE FALL FACE OFF dates will now be October 27th – 31st!
*** Sign up here for The Fall Face Off!!!
If you would like to sign up but don’t have a teammate, please e-mail info@reebokcrossfitone.com!
***Halloween Costume required on Friday, October 31st for the FINAL WOD

Warm Up:

Dynamics/ Agility Drill


Bar Muscle Up


For Time:
1000m Row
100 Double Unders
10 Bar Muscle Ups
800m Row
80 Double Unders
8 Bar Muscle Ups
600m Row
60 Double Unders
6 Bar Muscle Ups
400m Row
40 Double Unders
4 Bar Muscle Ups
200m Row
20 Double Unders
2 Bar Muscle Ups

After Bash:

Couch Stretch/ Splits

ONE Nation Competitors:

Do Class As hard a possible – if you want more:
40 Sqaut Thearpy reps move closer to wall every 10 reps