Warm-up: Tabata Double unders
Weightlifting: Front Squat
5 x 5 Front Squat @ 65% of your 1 rep max
WOD: AMRAP in 10 Minutes
3, 6, 9, 12……
- Thrusters 65/95, 85/115
- 30 Double Unders
*Scaled 60 singles
Warm-up: Tabata Double unders
Weightlifting: Front Squat
5 x 5 Front Squat @ 65% of your 1 rep max
WOD: AMRAP in 10 Minutes
3, 6, 9, 12……
*Scaled 60 singles
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
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