CrossFit One World

WOD July 1, 2020 (Wednesday)

Gym Workout (Outdoor)

Weightlifting: E2MOM Deadlift

WOD: 10 Rounds For Time
5 Box Step Up
10 Russian Kettle Bell Swings
15 Air Squat

Home Workout (Zoom)

Strength: Tempo Lunges
3-0-3-0 (3 seconds down, 0 @ bottom, 3 seconds up, 0 @ top)
5R/5L E1:30MOM (7 rounds) 10min.

WOD: AMRAP in 21 minutes

From 0:00-3:00, perform:
400 meter Run
Max Push-Ups

Rest 1 minute

From 4:00-8:00, perform:
400 meter Run
Max Alt. Lunges

Rest 1 minute

From 9:00-14:00, perform:
400 meter Run
Max Burpees

Rest 1 minute

From 15:00, perform:
400 meter Run

In the remaining time, AMRAP of:
8 Push-Ups
16 Alt Lunges

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