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 Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Grip It (AMRAP – Rounds and Reps) 12 minutes AMRAP 5 Toes-to-Bar 5 DB Deadlifts 5 DB Hang Cleans 5 DB Push Presses Rx 53/35(2-DB) RX+70/50(2-DB)
CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 45% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Rowing Pains (Time) For Time: 800/650 Meter Row 3 Rounds:…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump10 Min to Establish a Max Height Box Jump LVL 1 Boost Jump (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Power Snatch Min 2: Floor Thruster Min 3: Hang Cleans Min 4: Lateral Burpee Over…
