EMOM: 6xEMOM
Min 1: 25ft Burpee Broad Jump
Min 2: 5-7 Strict Pull Ups
Weightlifting: Power Clean (3 RM)
12 Min to establish 3 Rep Max
You do not need to hit 3 reps for every set
We recommend starting at 50% and doing doubles
WOD: 3 RFT
Row 20/25 Cal
25 DBx2 Hang Power Clean 35/50
Row 20/25 Cal
25 DBx2 Burpees
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
