“Medball Madness”
Team of 2 for time: only 1 athlete can work at a time except on the 400m run. Each athlete will perform the reps posted.
(4) 50m Sprint Relay (no ball)
50 Burpee Wallballs 14/20lbs, 9/10f
50 Medball ABMAT sit ups
400m Medball run
50 Medball Cleans
30 Medball Pull ups
(4) 50m sprint relay (no ball)
*Sprint relay:
Athlete #1 runs to 50m tags Athlete #2 =1 relay
*Medball Pull ups. Ball placed between legs.
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…
