CrossFit One World – CrossFit
Z Press (10×5)
EMOM for 10 Mins use Dumbbell or Barbell
(seated press)
Metcon (AMRAP – Rounds and Reps)
3 AMRAPs in 23 minutes:
AMRAP IN 10 Mins:
22 DB Front Squats (35/50)
22 Hand Release Push Ups
22 Alt DB Snatches (35/50)
22 Renegade Rows
Rest 2 mins
AMRAP in 8 Mins:
Same as above. Resume where you left off
Rest 1 Min.
AMRAP in 5 mins.
Same as above. Resume where you left off
Henry Louis Aaron, nicknamed “Hammer” or “Hammerin’ Hank”, was an American professional baseball right fielder who played 23 seasons in Major League Baseball, from 1954 through 1976.