15 Min E3MOM
20 Double Unders
10 Alt DB Snatches
Max Rep Burpee Box Jump
RX DB 50/35 Box 24/20
RX+ DB 70/50 Box 30/24
CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Metcon (5 Rounds for reps) 15 Min E3MOM 20 Double Unders 10 Alt DB Snatches Max Rep Burpee Box Jump…
CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Simon Says (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Handstand Push Ups or 10 Pike/Hand Release Push up 10 Toes-to-Bar or…
CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 60% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Cardio is Hardio (Time) For Time: 21-18-15-12-9 Cal Row Burpees 30 DU’s after each round*
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