Teams of 2
10 Rounds for Time (40 Min Time Cap)
4 Box Jumps Each (8 total) (24/20, switch every rep)
18 Deadlifts (225/155 lb) / DL Hang Hold* (split not each)
7 Synchronized Bar Facing Burpees
36 Goblet Squats (72/53, switch every 6 reps) (3×6 each for total of 36)
*While one athlete performs the Deadlift, the other athlete will HOLD barbell in a static hang. Switch as necessary until 18 reps are completed.
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Floor Press (5 Rounds of 90 Sec 5 Floor Press @ 60 % 1 RM Push Press) Real Glute AB Blaster (AMRAP…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) 1-time exercise (Time) 4 Rounds For Time 20 Double Under 15…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
