Warm-up: 3 Rounds
3 Wall Walks
2 Turkesh Get Ups Each Side
5 Inch Worms
Weightlifting: Hang Power Snatch (3 RM)
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go
WOD: 10 Min AMRAP
2, 4, 6, 8, 10…
HSPU
10 American KBS 53/70
Rx+
10 Min AMRAP
2, 4, 6, 8, 10…
Strict HSPU
10 American KBS 53/70
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 75% Increase Weight by 5 every set) Fire Belly (Time) 4 Rounds for time: 100 Meter Farmers Carry (KB on one arm, DB on the other) 20 Single-Arm DB Push Presses 25 KB Swings RX DB 50/35 KB 53/35…
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 Chest to Bar 10 Overhead Squat 8 Bar facing Burpees Rx Bar 95/65 RX+ Bar 115/85 8 Ring/Bar Muscle up. Replace Chest…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Tater Tots (Time) For Time: 20-18-16-14-12-10-8-6-4-2 KB Taters 2-4-6-8-10-12-14-16-18-20 Front Rack Reverse Lunges w/KB RX 53/35 Time Cap 16 Mins
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