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




On a running clock:

The Three Wise Men (Variation)
With a Partner, You Go, I Go..
4 min AMRAP
5 Hang Squat Snatch
10 Burpees Over Bar
Immediately into…
4 min AMRAP
10 Power Clean
20 Pull Ups
Immediately into…
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


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)