EMOM: 8 minutes (2 movements in the same minute)
8 Alternating pistols and 5 hand release push ups
For Time:
5 x 300 Meter Row
*1 minute rest in between each set*
*Score is slowest time of the three
For Time:
30 Over head dumbbell walking lunges
30 Dumbbell deadlift
20 Over head dumbbell walking lunges
20 Dumbell Push press
10 Over head dumbbell walking lunges
10 Dumbbell Thrusters
Rx: 20/35# Rx+: 35/50#
*Time Cap: 17 minutes
CrossFit One World – CrossFit LVL – Clean Complex (12 Min E2MOM Complete 1 or 2 cycles @ 65% Hang Power Clean Increase 5-10 every other set) Deadlift (Stop before hip extension) Hang Power Clean Front Squat Clean (Not Power) LVL Clean High Pull (6 Min EMOM 2 Clean Pulls @ 90%-105% Clean) LVL 1…
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 65% of 1rm max) Metcon (No Measure) 21 Minute AMRAP 100M Row 11 Squat Cleans (95/65) 9 Pull Ups 7 Rope Climbs
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) 5 Round for time 200 m Run 10 Push Jerk 20 Cross Body Mountain Climber 10 V-ups Time Cap 20 Min Rx 135/95
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