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
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…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
