CrossFit One World

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Oct 22nd

CrossFit One World – CrossFit

Warm-up

Optional Warm Ups

9 MIn AMRAP

– 10 Burpees

– 10 V-Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side

Strength

10 MIN EMOM Odds/Even

Odd: 6 Reps Bent Over Row

Even: 6 Push Press

@80% Of 1 RM Push Press

Bent Over Row

Don’t get mix up with Pend lay Row

Bar doesn’t touch the ground on B.O.R

Push Press

Metcon

Level 1 Brave (Time)

5 Round For Time

25 Russian Kettle Bell Swing 53/35 ( RX+ 70/53 )

10 Hand Release Push Up ( RX+ 5 Handstand Push Ups)

25 Sumo Deadlift High Pull

10 Pull Ups

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