Warm-up: Alternating Tabata
Superman Hold
Hollow Hold
*Both on floor
Weightlifting: Overhead Squat 6 x E2MOM
2 x 5 @ 60%
2 x 4 @ 65%
2 x 3 @ 70%
WOD: 15 Minute AMRAP
15 T2B
20 DBx1 OHS (10R/10L) 35/50
15 Box Jumps 20/24
*Work on getting through T2B quickly, even if it means small consistent sets
RX+
15 T2B
20 DBx1 OHS (10R/10L) 50/70
15 Box Jumps 24/30
CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run
CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)
CrossFit One World – CrossFit Fatal Forty P Mod (Checkmark) For Time (40 min cap): 2 00m run together between movements 40 Wall Ball Shots (20/14) 40 Hang Squat Cleans (95/65) 40 Pull-Ups 40 Deadlifts (95/65) 40 Handstand Push-Ups 40 Box Jumps (24/20) 40 Kettlebell Swings (53/35) 40 Toes-to-Bars 40 Overhead Squats (95/65) 40 Hang…
