OPEN WORKOUT 16.3
OPTIONAL WORKOUTS TO BE COMPLETED FRIDAY OR SATURDAY DEPENDING ON WHEN/IF YOU COMPLETE 16.3
Solo:
“Diane” 21-15-9 Deadlift 225/155 & HSPU
Partner:
20 Minute AMRAP
Partner A Rows for Calories,
Partner B DB Farmer Carry 200m (53/35), then switch.
Score is Calories
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
