Warmup: 9xEMOM
1 – 10 Box Step Ups
2 – 10 Kang Squats
3 – 20 Plank Shoulder Taps
Weightlifting: Power Snatch 6 x E2MOM
1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 80%+
WOD: For time
25, 20, 15, 10
Sit Ups
*15 Power Snatch Each Round 65/95
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 @ 60 % 1 RM Add 5 Pounds Every Set) Climbing Annie…
CrossFit One World – CrossFit Deadlift (Establish a Heavy 1 Rep Deadlift within 20 Mins) Fancy (Time) 4 Rounds for Time 50 ft Dumbbell Front Rack Lunges 20 DB-RDLS Romanian Dead-lift 500 meter Row Rx DB 50/35 (2)
CrossFit One World – CrossFit Bench Press (12 Min E2MOM 5 Bench Press @ 60% 1 RM Bench Press Increase by 5 every set.) LVL 2 Landscaper (Time) 4 Rounds for Time 20 Wallball 20/14 10 DB Man makers 20 Double under 10 DB Hang Power Clean RX 35/15 Rx+50/35
