Skill Work: Tabata Burpee Box Jumps (AMRAP – Reps)
Tabata Burpee Box Jumps 24/20″ rx+: 30″/24″. Your score will be total reps across all 8 rounds
Weightlifting: Back Squat
E2MOM 16 Mins 4 Back Squats at 75% of 1 rep max
WOD: 4 rounds for max reps:
CrossFit One World – CrossFit Metcon (Time) 5 rounds for time of: 21-cal. row 12 handstand push-ups 3 rope climbs, 15-ft. rope You go, I go. One partner rests while the other works. RX+ freestanding handstand push ups
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×6 6 Rep Overhead Squat @ 50% Increase Weight by 5 every set) CFOW Benchmark Run & Row (Time) 5 Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 35% of Clean increase by 5 every set 10 Push Up (Right after Pendlay Row)) Pulling the Devil Out (Time) For Time 10 – 1 Devil’s Press Pull-Ups Rx DB 35/25 (2) RX+DB 50/35 (2)
