STRENGTH: 3X3 BENCH PRESS +5#
TEAM WOD (TEAM OF 3)
*400M PROWLER PUSH (BUY IN) *2 (25# PLATES/45#PLATES)
FOR TIME:
*50 BURPEES (SYNCRO ALL 3)
*200 DOUBLE UNDERS (TOTAL)
(1 WORKS, 1 HANGS ON THE BAR, 1 RESTS) *ROTATE AS NEEDED
*50 AXLE BAR DEADLIFT: WOMENS AXLE BAR +2 35# PLATES, MENS AXLE BAR + 2 35# PLATES OR EQUIVALENT (1 WORKS, 1 HOLDS PLANK, 1 RESTS) ROTATE AS NEEDED
*400M PROWLER PUSH (CASH OUT)
*25 MINUTE CAP
*SUB BARBELL DEADLIFT 155/225 IF NOT ENOUGH AXLE BARS
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
There’s no content to show here yet.
