10 Min EE2MOM
5 Deadlift
@60% – 65%
Highway to Heck
9 Min / 90 Sec Rest/ 6 Min / 60 Sec Rest / 3 Min
( 21 Min)
Continue where you lift off
1 Devils Thruster 50/35
1 Hand Stand Push Up
10 Wall Balls 20/14
2 Devil’s Thruster
2 Hand Stand Push Up
10 Wall Balls
3 Devil’s Thruster
3 Hand Stand Push Up
10 Wall Balls
ECT……..
As Much Round as Possible Within the given time
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 50/35(2-DB) RX+70/50(2-DB)
