Team of Three
20 Min AMRAP
Partner A and B Max Rep Rope Climb
(One is resting while the other is work alternate)
While
Partner C Does a Cycle of
10 American KB
10 Alt DB Snatches
10 Single DB/KB Overhead Squats
RX KB 53/35 or DB 50/35
RX+ KB 70/53 Legless Rope Climbs
Example Two Peep are always on the Rope Climb and the cycle of KB and DB are the indicator of Swapping movement.
Count the Rope Climb Rep as a Team
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…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
There’s no content to show here yet.
