Tabata: Sumo deadlift high pulls with a kettle bell
Rx: 24/16 kg, Rx+: 32/24 kg
EMOM 9 Minutes: Deadift
Minutes 1-3: 4 reps @ 65% of 1 rep max
Minutes 4-6: 2 reps @ 70% of 1 rep max
Minutes 7-9: 1 rep @ 75% of 1 rep max
For Time:
Annie 50-40-30-20-10
Double unders
Ab-mat sit-ups
CrossFit One World – CrossFit Deadlift (10 Min E2MOM 4 Rep Deadlift @70 1 RM5) LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
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…
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