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Oct. 1st

CrossFit One World – CrossFit

Warm-up

Optional Warm Up

3 Round

20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Skill Work

12 Min EMOM

Odd: 1 Rope Climb / Work On getting familiar with technique

Even: 5-7 Rep Handstand Push / Strict HSPU / Progression

Rope Climb

Handstand Push-ups

Metcon

Metcon (6 Rounds for time)

18 Mins E3MOM

5 Toes To Bar

10 Hand Release Push up (RX+ HSPU)

15 Kettle Bell swings 53/35

20 Goblet Squats
Remaining Time left..If none or not completed Donut

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