CrossFit One World – CrossFit
Strength
NBW – Snatch Complex (E2MOM x 6 at 65-70%)
– Snatch Deadlift (Do not stand all the way up)
– Hang Power Snatch
– Drop Snatch or Snatch Balance
– Full Snatch
Metcon
NBW – Moe and JP’s Over, Under, and the AB’s out! (Time)
For Time:
10-1
– OHS (95/65)
– Burpee Box Jumps
*10 alt. v-ups after every round*
Pick a weight for the OHS that you can do the first 3 sets unbroken or no more than 2 sets. Keep moving on the burpee box jumps (they are NOT jump overs).