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