Warm Up: 2 Rounds of Tabata Row
Complete two rounds of Tabata = 16 minutes total
Strength: Deadlift 10xEMOM
Odd: 7 Deadlift
Even: Run 200M
*Start at 95/135 and add 10# each round
*If unable to make run w/i 1 min scale to 100M run
*Record your last deadlift weight
WOD: 20 Min AMRAP w/ Partner
100 DU
80 Goblet Alt Lunges 35/50
60 Pull Ups
40 Ball Slams 20/30
20 T2B
*Ball should be caught on the bounce from the slam
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 180112 Mod Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball You go, I go. One partner rests while the other works.
CrossFit One World – CrossFit Announcement Waiting for 25.3 Open Workout
