500 Meter row for time
EMOM 12 mins 1-2 Bar or Ring muscle ups on one minute, and 1-2 rope climbs on the other minute
“Fight Gone Bad!”
Three rounds of 1 minute at each movement:
Wall-ball, 20/14pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″” box (Reps)
Push-press, 75/55pounds (Reps)
Row (Calories)”
Rest 1 minute after each cycle
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
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