E3MOM for 9 Mins. @ 90% of 1RM Deadlift
AMRAP in 17 minutes
10 Ground-to-Overheads (95/135 lb)
18 Box Jumps (20/24 in)
200m Run
On a 17-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of the prescribed work in the order written.
Score is the total number of rounds and repetitions completed before the 17-minute clock stops.
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…
