For time:
10 pull-ups
20 push-ups
30 squats
Row 3,000 m
15 pull-ups
30 push-ups
45 squats
Row 2,000 m
20 pull-ups
40 push-ups
60 squats
Row 1,000 m
Split up the work however you’d like.
RX+ with weighted vests
Time cap 25 minutes
CrossFit One World – CrossFit Dynamic Total Body + Moderate Metcon Warm-Up (No Measure) 3 sets: 50 Double Unders/100 Single Unders 15 Jerk Grip OHS 15 Good Mornings Strength (8 Rounds for weight) EMOM x 8 3 Power cleans @60% 6 Lateral Bench Jumps () Conditioning (5 Rounds for time) 5RFT (12min Cap) 75ft Shuttle…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Row/Air Bike @ 75% – hard sprint last 10 sec of each minute 15/side Arm Circles- forward and reverse 10/side Arm Swings 1x 25yd Bear Crawl – Forward 1x 25yd Bear Crawl – Backward 1 x 25 yd Lunge with Twist 10/each way…
CrossFit One World – CrossFit Total Body Lift + Short Metcon Warm-Up (No Measure) 400m Run + 3 sets 20 Band Pull-Aparts 10 Push-Ups 8 KB Strict Press / arm 10 Ring Rows 20s Wall Walk Hold Strength (5 Rounds for weight) Every 3min x 5 5 Bench Press 5 Plyo Push-ups or MB Chest…
