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CrossFit One World – CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

Teams of Two

Partner A

10 RDL

10 Power Cleans

10 Front Rack Reverse Lunges

RX 135/95

While…

Partner B

10 KB Ballistic

10 KB Swings ( American)

10 KB Goblet Squats

RX 53/35

Both teammate must complete a Cycle in order to swap.

10 Sprawl Burpee on top of ever 3 Mins starting with zero minutes

Cool Down

2 Mins REST/TRANSITION

B: Metcon (AMRAP – Reps)

Keep Your Teammat

10 Min EMOM

Partner A

MAX REP Thruster

Partner B

MAX Rep Bent OVER ROW

RX BAR if the bar is dropped everyone stops and do 10 Burpee EACH then continue where you left off.

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