CrossFit One World

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CrossFit One World – CrossFit

A: Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 15 minutes

6 Burpees

10 calorie Row

3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

Partners switch after each full round.
One partner works at a time. Partner 1 completes a round, then Partner 2 completes a full round, then switch again. Continue in this way for the full 15 minutes.

B: Metcon (Time)

For Time-

Partner 1-

8 Thrusters (95/65)

8 Bar Facing Burpees

Partner 2

Max Cal Row

Accumulate 200 calories as fast as possible

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