CrossFit One World

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Oct 8th

CrossFit One World – CrossFit

Warm-up

Optional Warm Up

2 Rounds

:40 on / :20 off on each exercise

– Flutter Kicks

– Planche Press

– Tap Crunches

– Floor Thrusters with Knee Push-Up

– Hollow to Arch Roll

Weightlifting

12 MIn E2MOM

2 Hang Power Snatch

2 Over Head Squat

2 Snatches

@75% 1 RM Hang Power Snatch

Hang Power Snatch

Overhead Squat

Snatch

Metcon

Mjolnir (5 Rounds for reps)

Fight Gone Bad Style

5 Rounds (24 Mins)

Min 1: Alternating DB Snatches

Min 2: Single Arm Alternating DB Overhead Reverse Lunges

Min 3: Single Arm Alternating DB Cleans

Min 4:Single Arm Alternating DB Over Head Squat

Min 5:REST

RX: 50/35

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