EMOM: 7 Minutes
2 Weighted pull ups
E2MOM: 10 Minutes
5 Over head squats at 65% 1rm snatch
*From the rack*
Athlete’s choice: Wod A or Wod B
Wod A: “Amanda”
For Time:
9-7-5
Muscle-ups
Snatch 95/135#
OR:
Wod B:
AMRAP: 12 minutes
5 Snatches 95/135#
10 Toes to Bar
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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 (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
