1 Snatch (95/65)
2 Thrusters (95/65)
3 Front Squats (95/65)
4 Jerks (95/65)
5 Hang Power Clean (95/65)
6 Dead Lifts (95/65)
7 Sumo Dead Lift High Pull (95/65)
8 Push Ups
9 KB Swing (53/35)
10 Box Jumps (24″/20″)
11 Toes to Bar
12 Burpees
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RX+
Barbell wt. 135/95
KB wt. 70/53
Box Ht. 30″/24″
====
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…
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…
