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Oct 12th

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)

Strength

12 Min E2MOM

2 Clean Pulls

2 Hang Power Cleans

2 Jerks

@80%

Clean Pull

Hang Power Clean

Split Jerk

Metcon

Metcon (6 Rounds for reps)

15 Min E2.5MOM (6 Rounds )

Complete the following within given time

10 Reverse Front Rack Lunges 95/65

10 Push up

10 Front Squat

100m Run ( Count as 10)

Remaining time is Rest

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