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12/21/2020

CrossFit One World – CrossFit

Skill Work

Warm-up (No Measure)

2x’s TABATA (8 minutes)

Alternating Between

Hollow Holds

Superman Holds

(Advanced Sub Hollow Rocks and Superman lift & release)

Strength

Snatch High Pull + Hang Full Snatch from the Knee (1+1 @ 50% of 1RM 6xE2MOM)

Don’t drop the bar once ou pick it up. Focus on Chest over the bar in the hang position and finishing your pull.

*If you catch in power ride it down to the bottom

Metcon

Metcon (No Measure)

Metcon EMOM x 12

Complete the following Complex EMOM (Odd Min. Right Side/Even Min. Left Side)

1 DB Deadlift (DBx1 35/50)

1 DB Hang P Snatch(DBx1 35/50)

1 DB Hang P Clean(DBx1 35/50)

1 DB S2OH(DBx1 35/50)

2 Man/Woman Makers (DBx’s 2 35/50)

REST THE REMAINDER OF THE MINUTE

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