Warm-up: 6xEMOM
Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups
Min 2: 100M Run
Weightlifting: Hang Power Clean (3 RM )
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go
WOD: 2 Rounds
4 Min AMRAP
30 DU
15 Pull Ups
Then …
1000M Row
Then…
4 Min AMRAP
20 Sit Ups
2 Rope Climbs
Rx+
4 Min AMRAP
30 DU
15 C2B
Then
1000M Row
Then
4 Min AMRAP
20 GHD
2 Legless Rope Climbs
CrossFit One World – CrossFit Metcon (Time) 5 rounds for time of: 21-cal. row 12 handstand push-ups 3 rope climbs, 15-ft. rope You go, I go. One partner rests while the other works. RX+ freestanding handstand push ups
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×6 6 Rep Overhead Squat @ 50% Increase Weight by 5 every set) CFOW Benchmark Run & Row (Time) 5 Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 35% of Clean increase by 5 every set 10 Push Up (Right after Pendlay Row)) Pulling the Devil Out (Time) For Time 10 – 1 Devil’s Press Pull-Ups Rx DB 35/25 (2) RX+DB 50/35 (2)
