01/11/2021

CrossFit One World – CrossFit

Skill

Handstand Push-ups (5 -10 Reps, 10xEMOM)

Scaled= pike push up or seated db press(8-10 Reps)

Rx= HSPU (5 Reps)

Strength

Thruster (5 xE2MOM (3 Reps) @80%)

3 Tempo Thruster (3 seconds down, fast up)

Metcon

Metcon (AMRAP – Rounds and Reps)

10Min AMRAP

3,6,9,12…

Deadlift 85/105 (Rx+ 115/135)

Hang Power Clean

10 Abmat Sit-Ups after each round

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