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 Gymnastics + Conditioning Warm-Up (No Measure) 5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute 15/side Arm Circles- forward and reverse 10/side Arm Swings 1x 25yd Bear Crawl – Forward 1x 25yd Bear Crawl – Backward 1 x 25 yd Lunge with Twist 10/each way…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 400m Run + 3 sets 20 Band Pull-Aparts 10 Push-Ups 8 KB Strict Press / arm 10 Ring Rows 20s Wall Walk Hold Strength (5 Rounds for weight) Every 3min x 5 5 Bench Press 5 Plyo Push-ups or MB Chest…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute 15/side Arm Circles- forward and reverse 10/side Arm Swings 1x 25yd Bear Crawl – Forward 1x 25yd Bear Crawl – Backward 1 x 25 yd Lunge with Twist 10/each way…
