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Nov 5th

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

10 Min E2MOM

4 Clean Pulls

3 Hang Power Cleans

2 Jerks

@85%

Clean Pull

Hang Power Clean

Split Jerk

Metcon

ONE WING ANGEL (Time)

50 Wall Balls 14/20 ( Rx+ 20/30)

40 Cal Row

30 Lateral Burpees

20 Thruster 115/85 (Rx+ 135/105)

10 Chest To Bar (Rx+ Bar Muscle Ups)

5 Handstand Push Up

10 Chest To Bar

20 Thrusters

30 Lateral Burpees

40 Cal Row

50 Wall Balls

Time CAP 35 Mins

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