ZOOM 11am 320-852-359 630pm 318038092 PW:OW
BURPEE BONANZA
20 Burpees
20 Goblet squats
18 Burpees
18 Snatches
16 Burpees
16 Reverse Lunges
14 Burpees
14 Sit Ups
12 Burpees
12 Renegade Rows
10 Burpees
10 Shoulder Press
8 Burpees
8 Front Squats
6 Burpees
6 Thrusters
4 Burpees
4 Devil’s Press
2 Burpees
2 Man Makers
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
