Warm-up:
Shoulder mobility
Weightlifting:
Power Clean (5 x 1+5)
Every :90
5x 1 power clean + 5 push press @ 50%
WOD:AMRAP in 15 Minutes of
5 Thrusters 55/75
10 Pull Ups
15 Sit Ups
18/20 Cal Row
Rx+
Thrusters 95/135
C2B Pull Ups
*For RX+ Thrusters should be completed unbroken
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 70% Increase Weight by 5 every set) Metcon (Time) For Time 50 Push ball 50 Cal Row 40 Push Ball 40 Cal Row 30 Push Ball 30 Cal Row 20 Push Ball 20 Cal Row 10 Push Ball 10…
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 50% Increase Weight by 5 every set) Mighty Thor (AMRAP – Rounds and Reps) 18 Min AMRAP: 5 Goddess Makers 10 Box Jump Overs 15 Alt DB Snatch 1 Goddess Maker is: Push Up 1st Arm DB Row Other…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 70% Increase Weight by 5 every set) Metcon (Time) For Time Buy in/out 500 m Row 4 Rounds 25 Wallball 15 KB Russian Swing Rx WB 20/14 KB 53/35 RX+ WB 30/20 KB 70/35
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