AMRAP: 5 minutes
Double unders 5-10-15-20-25 (unbroken)
E2MOM: 10 minutes
5 Back squats at 75% of 1rm back squat
In front of a clock set for 9 minutes:
1 Minute of power cleans 95/135lb
2 Minutes of front squats 95/135lb
3 Minutes of push jerks 95/135lb
2 Minutes of front squats 95/135lb
1 Minute of power cleans 95/135lb
*score is total reps in 9 minutes*
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Rep Deadlift @ 65%-70% of 1 RM) Run Diane (Time) For Time 21 Deadlift 21 Handstand Push up 400 m Run 15 Deadlift 15 Handstand Push up 300 m Run 9 Deadlifts 9 Handstand Push up 200 m Run Rx 225/155 Rx + 275/205
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 70% of 1rm max) 171230 (AMRAP – Rounds and Reps) 12 Minute AMRAP: 1 squat snatch (115/75) 3 clean and jerks (115/75) 30 double-unders
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 70% Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM (5 Set) 20 Double Unders 10 DB Step Up (Two DB) 20 Air Squat 100 m Run Rx DB 40/25 Rx+ DB 50/35
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