Thursday 10-2-14



***Hey RCF1 – We want to know what you think!!
*****Please take our REEBOK CROSSFIT ONE SURVEY so we can find out!!

*** Sign up here for The Fall Face Off !!! Internal Competition***

Warm Up:

Work Up to a Heavy Single Front Squat


Toes to Bar


As Many Rounds As Possible in 15 Minutes:
10 Wall Balls (20/14)
10 Box Jumps (24/20)
10 Toes to Bar

After Bash:

Mobility: 2 min / lower leg on barbell stretch

ONE Nation Competitors:

Use 30/20 for Wall Ball
36/30 for Box Jumps

5 Rounds for Quality:
5 Strict Ring Dips
7 Kipping Ring Dips
9 Strict Push Ups

Travel WOD:

As Many Rounds as Possible in 15 Minutes:
10 Dumbbell Thruster
10 Tuck Jumps
10 Lemon Squeezers


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