Strength:
EMOM 8
5 sec pause deadlift (around knee height on ascent)
*Start @ 60% work no higher than 70%
MetCon:
For Time
30 Med Ball Cleans (20/14)
30 Ring Dips
30 Med Ball Cleans
30 C2B
30 Med Ball Cleans
30 Push-Ups
30 Med Ball Cleans
*Target Time – 15 minutes
*20 minute cap NO EXCEPTIONS!
*Scale if needed to 20 reps of everything
*Modify Ring Dips if you can’t do 5 unbroken while you’re fresh
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
