Warm-up: 10 Min Warm Up
3 Rounds for Quality, scale for time
10 Hollow Flutter Kicks
8 Regnegade Rows
6 Ring Dips
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 85%+
WOD: 3 RFT
100 DU
20 At DB Snatch 50/35
30 Pull Ups
Rx+
3 RFT
100 DU
20 At DB Snatch 70/53
30 C2B
CrossFit One World – CrossFit Sunday FunDay Warm-Up (No Measure) 3 sets: 20 Cal Row 15 Banded good mornings 20 shoulder taps Conditioning (No Measure) For Time: 10–9–8–7–6–5–4–3–2–1 Calories Assault bike Between rounds *30m farmers Carry tough *6 step ups 30/24″ Arm Work (No Measure) 3 sets: 15 DB Hammer Curls 50 Band tricep push-downss…
CrossFit One World – CrossFit Partner WOD Conditioning (No Measure) AMRAP 20mins 200m Run 10 Slam Balls 10 Air Squats 5 Burpees alternate partners each round
CrossFit One World – CrossFit Dynamic Total Body + Moderate Metcon Warm-Up (No Measure) 3 sets: 50 Double Unders/100 Single Unders 15 Jerk Grip OHS 15 Good Mornings Strength (8 Rounds for weight) EMOM x 8 3 Power cleans @60% 6 Lateral Bench Jumps () Conditioning (5 Rounds for time) 5RFT (12min Cap) 75ft Shuttle…
