Weightlifting: Power Clean 6 x E2MOM
2 x 1 P Clean +3 F Squat @ 60%
2 x 1 + 3 @ 70%
2 x 1 + 3 @ 80%
WOD: Evil Twin, Good Twin (For Time)
As a Team of 2 Complete the Following:
11 Min AMRAP
25 BMUP or T2B
50 Cal Row
75 Power Snatches 35/45 (Barbell only)
1 Min Rest, Then
3 RFT
50M HS Walk/100M Bear Crawl
30 Alt Partner Burpees
Happy Birthday Coach Maria & Mary. We Hope you enjoy this one!
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
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