Teams of 2:
Establish a 1 Rep Max Ground to Overhead in 8 minutes – Score total combined weight.
Then…
4 minutes Max Burpees (1 Person working at a time) for total reps
Then…
Complete the following:
(1 Person working at a time)
60 Thrusters
60 Plate Sit Ups
60 Hand Release Push Ups
60 Plate Overhead Lunges
60 Power Clean & Jerks
60 Lateral Jumps Over Barbell
Run 400m with Plate (social distance partner run)
Wear Your Costumes
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…
