Thursday 10-16-14

10-15-14

10-15-14

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:

Partner 100 Cal Row:
Switch every 10 Cals

Skill:

Box Jump Overs

WOD:

5 Rounds For Time:
15 Kettlebell Swings (53/25)
15 Box Jump Overs (24/20)
50m Plate Push (45/25)

After Bash:

3 Rounds Not for Time:
5 Straight Arm Pull Overs (35/15)
10 Barbell Bent Over Rows (75/55)
5 Wheels (hold for 3 seconds each)

ONE Nation Competitors:

5 Rounds For Time:
15 Kettlebell Swings
15 Box Jump Overs
50m Plate Push (45/25)

Travel WOD:

5 Rounds For Time:
15 Dumbbell Swings
15 Knee Tucks
50m Plate Push (45/25)

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