Oct. 18th

CrossFit One World – CrossFit

Warm-up

Optional Warm Up

3 Rounds

30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Sit Ups

Skill Work

12 Min EMOM

Odd: 1 Rope Climb / Work On getting familiar with technique

Even: 5-7 Rep Handstand Push / Strict HSPU / Progression

Rope Climb

Handstand Push-ups

Metcon

Metcon (No Measure)

18 Min E3MOM

Complete the Following within in the time limit

5 Toes to Bar

5 Power Snatch 95/65

5 Over Head

200m Run

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