9, 7, 5, 3 start at 50%
add weight each round, i.e. 10#
ZOOM:
EMOM IN 10 MINS
ODD- 10 SINGLE LEG DEADLIFTS LEFT LEG
EVEN-10 SINGLE LEG DEADLIFTS RIGHT
12 Min AMRAP
9 DL 155/225
11 Bar Facing Burpees
ZOOM:
AMRAP IN 18 MINS
9 DB BURPEE DEADLIFT
11 JUMPING SQUATS
9 PUSH PRESS
11 STEP UPS
9 PUSH UPS
11 DB/KB SWINGS
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Pull up 15 Lateral Burpee over bar 10 Power Snatches Rx 115/85 Rx + Bar 135/105 Replace Pull up 5 Ring/Bar Muscle…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (4 Rounds for reps) 16 Min E4MOM 20/15 Cal Row 20 Wall Ball 20 WB Overhead Reverse Lunges Rx WB 20/14 Rx + WB 30/20Record Complete Rep for every set. Example…
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
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