Oct 28th

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

4 Clean Pulls

3 Hang Power Cleans

2 Jerks

@85%

Clean Pull

Hang Power Clean

Split Jerk

Run-Row (Time)

Five Rounds for time:

Run 400 Meter

Row 500 Meters

Time cap: 30 mins

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