Warm-up:
5×100 M Row
*sprint/rest 1:1
Weightlifting:
Paused Front Squat (5 x 5 @ 80%)
E2MOM
5 x 5 @80%+ Pause Front Squat
*3 sec pause at the bottom
WOD: Lesley – 15 Minute AMRAP Shortened Version
RX: Metcon (AMRAP – Rounds and Reps)
RX+ – Lesley – 35 minute AMRAP Full Version
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…
CrossFit One World – Hype Hitters Game #1 (AMRAP – Rounds & Reps) Game #2 (AMRAP – Rounds & Reps) Game#3 (AMRAP – Rounds & Reps)
CrossFit One World – CrossFit Infamy P Mod (AMRAP – Rounds & Reps) AMRAP (with a Partner) in 25 Mins Buy-in: 2,500 meter Row AMRAP in the time remaining: 12 Front Squats (165/115 lb) 7 Wall Walks 2 Rope Climbs (15ft)
