Tabata Wall Air squats with hands facing the wall, look to get as close as possible to wall with you hands up and squat with upright torso
EMOM for 10 Mins 1 Front Squat @ 80-90% of 1 RM, Note: Use a rack
3 Rounds with 1 Min on each Station
WallBall shots 20/14
KB Swings 32/24
Box Jump 24/20
two arm dumbbell push press 45/30
row for calories
Rest
KEEP A CONTINUOUS COUNT OF REPS JUST LIKE FIGHT GONE BAD
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
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