Capacity: Max Effort 500m Row for Time. This is a 3 X 500 WITH 1 MINUTE REST IN BETWEEN METER ROW, RECORD YOUR SLOWEST 500!
Weightlifting: Snatch
EMOM 1 Full Squat Snatch starting at 75%. Increase each minute, and record your heaviest set
WOD: Half “Cindy” (AMRAP – Rounds and Reps)
AMRAP 10 Mins
Rx+: 20 lb/14 lb weighted vest
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 3 Wall walks 6 Hang Power Clean 12 Lateral Hops over Bar 24 Sit ups…
CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM Complete 1 or 2 cycles @ 65% Hang Power Clean Increase 5-10 every other set) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Clean Pulls @ 90%-105% Clean) LVL 1…
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 65% of 1rm max) Metcon (No Measure) 21 Minute AMRAP 100M Row 11 Squat Cleans (95/65) 9 Pull Ups 7 Rope Climbs
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