CrossFit One World – CrossFit

Push Press (E2MOM FOR 10 MINS 5 REPS @ 70%-75% 1RM PUSH PRESS)

NAUGHTY OR NICE (AMRAP – Rounds and Reps)

AMRAP in 25 minutes

12 Handstand Push-Ups

12 Deadlifts (155/105 lb)

12 Burpees

12 Front Squats (155/105 lb)

*At 12:00, perform:

25 Front Rack Lunges (155/105 lb) – once completed, pick up where you left off

Scaling

Intermediate

AMRAP in 25 minutes

12 Handstand Push-Ups

12 Deadlifts (100/70 lb)

12 Burpees

12 Front Squats (100/70 lb)

*At 12:00, perform:

25 Front Rack Lunges (100/70 lb)

Beginner

AMRAP in 25 minutes

12 Hand-Release Push-Ups

12 Deadlifts (75/55 lb)

12 Burpees

12 Front Squats (75/55 lb)

*At 12:00, perform:

25 Front Rack Lunges (75/55 lb)