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Oct 4th

CrossFit One World – CrossFit

Warm-up

Optional Warm Up

3 Round

20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Strength

12 Min E2MOM

2 Clean Pulls

2 Hang Power Cleans

2 Jerks

@78% of 1RM Clean and Jerk

Clean Pull

Hang Power Clean

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

20 Double Under

10 Ground to Over Head 135/95

20 Front Squat 135/95

100m Run

REST 60 SEC:

6 MIN AMRAP

20 Double Under

10 Ground to over Head 155/105

20 Front Squat 155/105

100m

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