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Fr Squat
5×5 @ 65%+
No rack, use % of 1 RM clean
10 min AMRAP 3, 6, 9, 12……
3, 6, 9, 12…… Thrusters 65/95
30 DU
*If you do not have a rope sub 20 lateral bar hops
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) 5 Round for time 200 m Run 10 Push Jerk 20 Cross Body Mountain Climber 10 V-ups Time Cap 20 Min Rx 135/95
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…
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