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12/24/2020

CrossFit One World – CrossFit

Skill

Double-Unders (10 Min. Double Under Review/Practice)

Advanced Athletes/”Flight Simulator”

Strength

Clean and Jerk (5x’s E2MOM @ 50% (1+1+2))

1 Clean w/Pause below Knee

1 Full Clean

2 Jerks

Metcon

12 Days of Crossfit (Time)

1 Snatch (95/65)

2 Thrusters (95/65)

3 Front Squats (95/65)

4 Jerks (95/65)

5 Hang Power Clean (95/65)

6 Dead Lifts (95/65)

7 Sumo Dead Lift High Pull (95/65)

8 Push Ups

9 KB Swing (53/35)

10 Box Jumps (24″/20″)

11 Toes to Bar

12 Burpees

====

RX+

Barbell wt. 135/95

KB wt. 70/53

Box Ht. 30″/24″

====
OUTDOOR VERSION, SUB ABMAT SIT-UPS FOR t2b

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