“Passing The Torch”
20-minute AMRAP(Teams of 2)
6 Renegade Rows 35/50lb
12 DB Full Cleans 35/50
24 Sit-ups
48 Double Unders
You run 400 meters while your partner works. When you get back from the run, your partner will start running and you will continue the WOD where they left off
Rx+ 50/70
Teams of 2
For Time:
2K Row (1 person works at a time)
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…
