Warm-up:
Alternating Tabata
V Ups
Hollow Rocks
Weightlifting:
Back Squat (3 x 3 @ 90 – 95%)
3 x E2MOM
3 Back Squats @ 90-95%
*Go lighter if necessary
WOD: 16 Minute EMOM
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) For Time 50 Push ball 50 Cal Row 40 Push Ball 40 Cal Row 30 Push Ball 30 Cal Row 20 Push Ball 20 Cal Row 10 Push Ball 10…
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Mighty Thor (AMRAP – Rounds and Reps) 18 Min AMRAP: 5 Goddess Makers 10 Box Jump Overs 15 Alt DB Snatch 1 Goddess Maker is: Push Up 1st Arm DB Row Other…
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