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