EMOM – 6 Minutes  Power Cleans  3 per minute @ 65% of 1rm clean   Complete for time: 500m Row 40 KB Swings (70/53) 30 HSPU  200m Plate Run (45/25) 10 Muscle Ups

 2 Push Press + 2 Push Jerks 5 x 1 @ 65% – 70% of 1rm Jerk EMOM – 20 Minutes  5 Bar Facing Burpees + 1 Full Snatch @ 65% of your 1rm snatch

Clean & Jerk 5 x 1 @ 85% of 1rm C/J EMOM – 5 Minutes  2 Front Squats @ 80% of 1rm AMRAP – 15 Minutes  3 Wall Walks 9 Pull Ups 15 Box Jump Overs

Congrats to our One World Team for their outstanding work at the Crossfit AOF “Toys for Tots” Competition! 2015 CrossFit Alpha Omega Competition *Kelly and Lyn went head to head against some very strong male competition. In the end, they banded together and cruised to a very exciting win! If you’re forced to join them……

Deadlift 2 x 2 @ 70% of your 1rm  2 x 1 @ 80% of your 1rm  1 x 1 @ 90% of your 1rm Complete for time: 12 Squat Cleans 13 Power Cleans 14 Thrusters  15 Push Press 135/95

Front Squat 4 x 3 @ 80% of your 1rm Jerk (from rack) 4 x 2 @ 80% of your 1rm Complete for time: 500m Sprint  1 Minute Rest  500m Sprint