12 Min E2MOM
68% @ 1 RM or Establish a Heavy Set without scarifying form.
Three Position Clean
– MId -Thigh
– Below the Knee
– Ground
Catch them all at Power Position
15 Min AMRAP
RX 55/85
3 Thrusters
6 Lateral Hops
6 Thrusters
12 Lateral Hops
9 Thrusters
18 Thrusters
ECT……..
Tabata Style
3 Rounds
Ab MAT
Flutters
V- Ups
Leg Raises
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) Pull Fast, Jump High (Time) For Time 4 Rounds 5 Sumo Deadlift High Pull 10 Hang Power Clean 10 Lateral Burpee Over Bar 50 Single Jumps Rope Rx Bar 115/75 Rx + Bar 135/95 – 50 Double Unders
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy 1 Rep Max Overhead Squat within 20 Mins) Devil Is In The Details (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Devils Presses 10 Single Arm Overhead Lunges (5 Left Arm-5 Right Arm) Rx DB 50/35 Rx+ DB 70/50
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy 1 Rep Max Overhead Squat within 20 Mins) Devil Is In The Details (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Devils Presses 10 Single Arm Overhead Lunges (5 Left Arm-5 Right Arm) Rx DB 50/35 Rx+ DB 70/50
