10 Min E2MOM
5 Back Squat with 3 Sec Pause at the bottom
@ 68%-70% 1 RM Back Squat
20 Abmat Sit Up
30 Double Unders
30 DB Hang Power Cleans 35/50
20 Abmat Sit Up
30 Double Unders
20 DB Thruster
20 Abmat Sit Ups
30 Double Unbders
30 DB Alt Snatches
20 Abmat Sit Ups
30 Double Unders
20 DB Front Rack Lunges
20 Abmat Sit Ups
30 Double Unders
300m Run
DONE
25 MIn CAP
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…
