CrossFit One World – CrossFit
Metcon
ONE WING ANGEL (Time)
50 Wall Balls 14/20 ( Rx+ 20/30)
40 Cal Row
30 Lateral Burpees
20 Thruster 115/85 (Rx+ 135/105)
10 Chest To Bar (Rx+ Bar Muscle Ups)
5 Handstand Push Up
10 Chest To Bar
20 Thrusters
30 Lateral Burpees
40 Cal Row
50 Wall Balls
Time CAP 35 Mins
Sub 40 Cal Row for 800m Run
Sub 10 Chest to Bar with Pendlay Row
Sub Handstand Push Up with Pike Handstand or 15 Hand Release Push Ups
Reminder : Its Okay not to RX a workout. Have a good workout and enjoy them with your OW Family…Please Follow the Time CAP if you when over it. Its to heavy.