What’s up CF’ers! Here’s the workout for Wednesday July 23:
Tier 1-3
Take 12 to 15 minutes to find a heavy deadlift single. Then, start a 10 minute running clock.
At 80-85% of your heaviest single, complete 1 deadlift and 12-15 lateral jumps over your bar, every minute for 10 minutes.
*Complete the following reps for time:
100 Ring Rows or 100 Pull Ups or 100 Chest to Bar
CrossFit One World – CrossFit Announcement Waiting for 25.3 Open Workout
CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 55% 1 RM Add 5 Pounds Every Set) Metcon (Time) 5…
CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 68% of 1 RM) Dumbbell Fun Bell (AMRAP – Rounds and Reps) 17 min AMRAP 10 DB Devils Press 20 DB Suitcase Lunges 10 Alt. Single Arm Thrusters 20 DB Russian Twists Rx DB 40/25 Rx+ 50/35
