Warm-up: 6xEMOM
Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups
Min 2: 100M Run
Weightlifting: Hang Power Clean (3 RM )
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go
WOD: 2 Rounds
4 Min AMRAP
30 DU
15 Pull Ups
Then …
1000M Row
Then…
4 Min AMRAP
20 Sit Ups
2 Rope Climbs
Rx+
4 Min AMRAP
30 DU
15 C2B
Then
1000M Row
Then
4 Min AMRAP
20 GHD
2 Legless Rope Climbs
Announcements Autism Awareness Workout: Saturday, 4/19 Bootcamp, HypeHitters & CrossFit will be combined for two classes this Saturday for autism awareness month. 7am & 9am All members are welcome to join CrossFit One World – CrossFit AMRAP 4 Autism (AMRAP – Rounds and Reps) Four Rounds of: 4 Min AMRAP 5 Cleans (Barbell or DB)…
Announcements Autism Awareness Workout: Saturday, 4/19 Bootcamp, HypeHitters & CrossFit will be combined for two classes this Saturday for autism awareness month. 7am & 9am All members are welcome to join CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
