STRENGTH: 3X3 BENCH PRESS +5#
TEAM WOD (TEAM OF 3)
*400M PROWLER PUSH (BUY IN) *2 (25# PLATES/45#PLATES)
FOR TIME:
*50 BURPEES (SYNCRO ALL 3)
*200 DOUBLE UNDERS (TOTAL)
(1 WORKS, 1 HANGS ON THE BAR, 1 RESTS) *ROTATE AS NEEDED
*50 AXLE BAR DEADLIFT: WOMENS AXLE BAR +2 35# PLATES, MENS AXLE BAR + 2 35# PLATES OR EQUIVALENT (1 WORKS, 1 HOLDS PLANK, 1 RESTS) ROTATE AS NEEDED
*400M PROWLER PUSH (CASH OUT)
*25 MINUTE CAP
*SUB BARBELL DEADLIFT 155/225 IF NOT ENOUGH AXLE BARS
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
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
