Wednesday 11-11-15

11-11-15

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

Warm Up:

Movement Review

Skill:

Scaling

WOD:

On a running clock:

The Three Wise Men (Variation)
With a Partner, You Go, I Go..
“Jeremy”
4 min AMRAP
5 Hang Squat Snatch
10 Burpees Over Bar
Immediately into…
“Ben”
4 min AMRAP
10 Power Clean
20 Pull Ups
Immediately into…
“Beau”
8 min AMRAP
15 Box Jump Over (24/20)
30 Wall Balls (20/14)

During each AMRAP, partners
will switch after every round. As
soon as the 4 minutes is up, the
next round begins. One bar/pair

After Bash:

Rest and Recover

Travel:

4 Min AMRAP:
5 Hang DB Squat Snatch (50/30)
10 Burpees
-rest 2 minutes
4 min AMRAP
10 DB Power Clean (50/30)
20 DB Bent over Row (50/30)
-rest 2 minutes
4 min AMRAP
15 Tuck Jumps
30 DB Thrusters (40/20)

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