ZOOM 11am 320-852-359 630pm 318038092 PW:OW
BURPEE BONANZA
20 Burpees
20 Goblet squats
18 Burpees
18 Snatches
16 Burpees
16 Reverse Lunges
14 Burpees
14 Sit Ups
12 Burpees
12 Renegade Rows
10 Burpees
10 Shoulder Press
8 Burpees
8 Front Squats
6 Burpees
6 Thrusters
4 Burpees
4 Devil’s Press
2 Burpees
2 Man Makers
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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