ZOOM 11am 320-852-359 630pm 318038092 PW:OW
3xE2MOM
Start @ 95# and add weight each round
ZOOM:
EMOM IN 10 MINS
ODD- 10 REPS OF FRONT RACK LUNGES
EVEN-10 REPS OF FRONT RACK REVERSE LUNGES
4 RFT
50 DU
10 Clusters 95/135
ZOOM:
5 RFT
50 DU/100 SINGLE UNDERS
15 DB CLUSTERS
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 20 Double Unders 15 Sit up 10 Devil’s Press Rx 50/35 Time CAP 20 Mins
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Power Clean 10 Front Squat 10 KB Box Step up 10 Cal Row Rx Bar 135/95 KB 53/35 RX+ Bar 155 KB…
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
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