CrossFit One World – CrossFit
Weightlifting
90 Sec For 10 Set
Complete the CYCLE
@68%-75% 1 RM Push Press
Push Press
Push Jerk
Split Jerk
Metcon
UNO: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
15 DB Hang Power Cleans 50/35
10 DB Over Head Reverse Lunges
15 Lateral Hops Over DB
100m DB Farmer Carrie
BRO1: Metcon (No Measure)
Complete the follow within 60 Sec
7 Rd
7 DB Seat Triceps Extensions 25- 10
7 Box Dips
7 DB Reverse Grip Curls
7 Band Pull Downs
BRO2: Metcon (No Measure)
5 Rounds 30 Sec On 10 Sec Rest/Transition
KB Swings
Mountain Climber
Plank Hold
Hollow Hold
Crunches
Windshield Wipers ( One the Ground)