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12/30/2020

CrossFit One World – CrossFit

Skill

Warm-up (No Measure)

3 Rounds

: 30 second hollow hold

:10 seconds rest

:30 seconds windshield wipers

:10 sec rest

:30 second plank

:10 sec rest

Strength

Snatch High Pull + Hang Full Snatch from the Knee (5xs E2MOM @ 60% (1+1))

1 Snatch High Pull

1 Hang From the Knee Full Snatch

Metcon

Metcon (Time)

10 Rounds for Time (25 Min Cap)

1,2,3,4,5,6,7,8,9,10

Snatch 95/65

10,9,8,7,6,5,4,3,2,1

Lat Burpee +push up over bar

100 meter run after each round

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