5X’s 7 EMOM(Total Reps)
Teams of 3 Rotating Stations
(Fight Gone Bad Style)
Stations:
1-Double-Unders
2-Handstand Push-Ups
3-Full Cleans 95/65
4-American KB Swings 35/53
5-Pull-Ups
6-Burpee Box Jumps 20/24
Min 7 Rest
RX+ Clean: 105/135
KB: 53/70
Deficit HSPU’s
Chest 2 Bar
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
