Thursday 11-26-15

11-26-15

Reebok CrossFit ONE Coaches Development Program — Spend a week observing, coaching classes, receiving feedback, and learning more about effective program design and class structure. — For more details on how to apply email: Info@reebokcrossfitone.com

***Attention RCF1 Members there will be a modified schedule this week due to Thanksgiving***

Thursday 9:00am, Friday Closed

Warm Up:

Coaches Choice

Skill:

Movement Review

WOD:

“Lumberjack 20″
20 deadlifts, 275#
400m run
20 kbs, 70#
400m run
20 ohs, 115#
400m run
20 burpees
400m run
20 c2b pull-ups
400m run
20 box jumps, 24”
400m run
20 DB squat cleans, 45#
400m run

After Bash:

Recover

Travel:

“Dumbbell Lumberjack 20”
20 DB Deadlift (55/35)
400m Run
20 DB Swing (55/35)
400m Run
20 DB OHS – 10 each arm (45/25)
400m Run
20 Burpees
400m Run
20 DB Bent over row (55/35)
400m Run
20 Tuck Jumps
400m Run
20 DB Squat Clean (45/25)
400m Run

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