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)
12 Min E2MOM
4 Clean Pulls
3 Hang Power Cleans
2 Jerks
@85%
Five Rounds for time:
Run 400 Meter
Row 500 Meters
Time cap: 30 mins
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up Mobility: Hamstring Stretch x 30s/ea T-spine rotations x 10ea + 3 sets: 25ft SA…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – Hype Hitters Warm up (Checkmark) Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Squat + Upper Pull Warm-Up (No Measure) Mobility: Couch stretch x :30s/ea Banded lat stretch x :30s/ea +…
