Warm-up: Tabata
Hollow hold on floor
Weightlifting: Back Squat 6 x E2MOM
2 x 5 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%
WOD: E3MOM x 15 Minutes
15 pull ups
15 box jump over
10 clean and jerk 135/95
RX+
E3MOM x 15 Minutes
15 C2B
15 box jump over
10 Clean and Jerk 155/105
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…
