Start at 70% and work your way up
For Time
800 M. Run
50 Push Ups
50 Weighted Sit Ups (45/25)
800 M. Run
Use plate for weighted sit up
Strength:
EMOM for 10 Mins
Min 1 – 10 DB Hang Power Snatch Right Arm
Min 2- 10 DB Hang Power Snatch Left Arm
Workout for TIME:
50 Skater Hops
25 Push Ups
25 Weighted Sit Ups
50 Wall High Knees
25 Push Ups
25 Weighted Sit Ups
50 Skater Hops
CrossFit One World – CrossFit Metcon (No Measure) 20 Minute AMRAP 100m Run (Partner A) 100m Run (Partner B) 4 Dumbbell Deadlifts (50/70) (Partner A) 4 Dumbbell Deadlifts (50/70) (Partner B) 6 Pulls Ups (Partner A) 6 Pull Ups (Partner B) PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell…
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
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