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 Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
