180112 Mod
Complete as many rounds as possible in 20 minutes of:
20 medicine-ball cleans
60 double-unders
Men: 20-lb. ball
Women: 14-lb. ball
You go, I go. One partner rests while the other works.
CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 20mins 200m Run 10 Slam Balls 10 Air Squats 5 Burpees alternate partners each round
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…
