18 Min E2MOM
Clean Complex
Deadlift
Hang Power Clean
Power Clean
Front Squat
Clean ( W/ Squat)
Attempt a Heavy complex that you can maintain without breaking FORM (78%-83% 1RM Clean )
15 Min AMRAP
On Top of Every 5 Mins
10 Cal Row
Then
20 Double Under
20 Ab Mat Sit Ups
20 Kettle Bell Swing 53/35
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
