10 mins
Teams of 2
For Time (H1+H2 or H2+H1)
30min time cap
H1
37 Dead Lifts 135/95 (RX+ 165/105)
37 Hang Power Cleans
37 S2OH (Press/Push Press/Push Jerk/Split Jerk)
37 Clean and Jerks
37 V-Ups
H2
37 Box Jumps 24/20 (RX+ 30/24)
37 Handstand Push Ups (Scaled: Hand Release Push Ups)
37 Synchronized Burpees
37 Snatch 135/95 (Rx+ 165/105)
37 Cross Body Mountain Climbers
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Pull up 15 Lateral Burpee over bar 10 Power Snatches Rx 115/85 Rx + Bar 135/105 Replace Pull up 5 Ring/Bar Muscle…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (4 Rounds for reps) 16 Min E4MOM 20/15 Cal Row 20 Wall Ball 20 WB Overhead Reverse Lunges Rx WB 20/14 Rx + WB 30/20Record Complete Rep for every set. Example…
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 55% Body Weight Increase weight by 5 every set 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 5 Rounds for time 20 Double Unders 15 Sit up 10 Devil’s Press Rx 50/35 Time CAP 20 Mins
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