12 Min E2MOM
4 Reps
Set – 1 – 65%
Set – 2 – 70%
Set – 3 – 75%
Set – 4 – 75%
Set – 5 – 80%
Set – 6 – 85%
Of 1 RM Deadlift
Record Last Set on Wodify
12 Min AMRAP
16 Wallballs 20/14 (RX+30/20)
14 Box Jump Overs 24/20 (RX+30/24)
12 DB Overhead Sit ups 50/35 (RX+70/50)
90 Sec Rest
6 Min AMRAP
8 Wallballs
7 Box Jump Overs
6 DB Overhead Sit Up
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
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
