Strength: Front Squat 6 x E2MOM
2×3 @ 70%
2×3 @ 75%
2×3 @ 80%
WOD: “0 to 100 Real Quick” / 35 Min AMRAP
1000M Row
100 Single Unders
900M Row
90 SU
800M Row
80 SU
700M Row
70 SU
600M Row
60 SU
500M Row
50 SU
400M Row
40 SU
300M Row
30 SU
200M Row
20 SU
100M Row
10 SU
Each round go down by 100M Row and 10 single unders
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for Time 15/12 Cal Row 15 Wallballs 15 DB Sumo Deadlift High Pull 15 Sprawls Rx WB 20/14 DB 50/35 Rx+ WB 30/14 DB 70/50 One DB for…
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