10 Min Emom
5 Db Floor Press @
65-70 1 Rm
20 Min E2MOM
15/10 Cal Row/ RX+ Assault Bike
10 Thruster 45/35 Rx+ 95/65
Buy out 10 Bar Facing Burpee + Penalty Reps
Penalty Rep are the accumulated reps that you didn’t finish within the E2MOM
Example: Finish The Cal Row and only did 7 Thruster out of 10 Three Reps are penalty rep since the 2min Expired.
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
There’s no content to show here yet.
