Warm-up:
3 Rounds
10 Good Mornings
10 Kosak Squats
5 Inch Worms
Weightlifting: Deadlift
6 x E2MOM
3 @ 75%
3 @ 75%
3 @ 75%
3 @ 80%
3 @ 80%
3 @ 85%
WOD: 3 RFT
25 American KBS 35/52
25 WB 14/20
50 DU
RX+
3 RFT
25 American KBS 50/70
25 WB 20/30
50 DU
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump10 Min to Establish a Max Height Box Jump LVL 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over…
CrossFit One World – CrossFit Linda Progression (8 Rounds for reps) 24 min EMOM ( 8-Rounds) 1st Min Max rep Deadlift 2nd Min Max Rep Bench 3rd Min Max Rep Clean Rx Bar 135/95 Rx+ Bar 155/115Share Equipment and modify by starting on a different movement
CrossFit One World – CrossFit OW Trial WOD (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Burpee 10 Wallball 15 Box Jumps Rx WB 20/14 Box 24/20 Rx+ WB 30/20 Box 30/24 Metcon (Time) 4 Rounds For time 10 Ground To Overhead 10 Overhead Squat 10 Lateral Hops Over Bar Rx Bar 135/95 Rx+…
