3 x E2MOM
10 Front Squats
*Start @65% of 1RM Clean, then add 5#
*Take from ground
ZOOM:
EMOM for 12 Mins
ODD-5 Man Makers
EVEN-10 Tuck Ups
12 Min AMRAP
10 Ball Slams
10 Burpees
100 M Run with Slam Ball
ZOOM:
AMRAP in 15 Mins
10 Weighted Jumping Squats
10 Burpees
50 Wall High Knees
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…
