“Medball Madness”
Team of 2 for time: only 1 athlete can work at a time except on the 400m run. Each athlete will perform the reps posted.
(4) 50m Sprint Relay (no ball)
50 Burpee Wallballs 14/20lbs, 9/10f
50 Medball ABMAT sit ups
400m Medball run
50 Medball Cleans
30 Medball Pull ups
(4) 50m sprint relay (no ball)
*Sprint relay:
Athlete #1 runs to 50m tags Athlete #2 =1 relay
*Medball Pull ups. Ball placed between legs.
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
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
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