10 Min E2MOM
6 Rep BACK SQUAT
@ 60%-65% 1 RM
MetCon
Episode 1: Cap 8:00 | “Yoda Carries”
9x100m Weight Run DB or Plate 25/15
Rest 3:00
Episode 2: AMRAP 8:00 | “HAN”
11 DB Thrusters 50/35
11 Pulls ups
11 Sit Ups
Rest 3:00
Episode 3: AMRAP 8:00 | “Premiere”
19 Double Unders
7 DB Power Snatches RT
7 DB Power Snatches LT
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…
