12 Min E2MOM
Comple a Complex
Deadlift
Hang Power Clean
Power Clean
Front Squat
Clean
Set 1 – 65%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 75%
Set 6 – 80%
Of Clean 1 RM
Record Last Set
18 Min AMRAP
10 Box Jump 24/20
20 Cross Body Mountain Climbers
10 Hang Power Cleans 135/95
200 M Run
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
