Warm-up:
5 Min EMOM
5-10 HSPU
*if possible add 1-3 reps to LW
*Sub Wall Walks or 2 negatives
*Max 15 reps each minute
Weightlifting:
Front Squat (3 x 10)
3×10 @ 5-10# heavier than last week ~70%
WOD: 5 Rounds for Time
*In order to attempt RX+ must be able to do DB OHS unbroken on each side.
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×6 6 Rep Overhead Squat @ 50% Increase Weight by 5 every set) CFOW Benchmark Run & Row (Time) 5 Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 35% of Clean increase by 5 every set 10 Push Up (Right after Pendlay Row)) Pulling the Devil Out (Time) For Time 10 – 1 Devil’s Press Pull-Ups Rx DB 35/25 (2) RX+DB 50/35 (2)
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×6 6 Rep Front Squat @ 60% Increase Weight by 5 every set) Laser Beam Lock and Load (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
