Every 1 min for 20 mins do:
3 Power Cleans, 135/95 lbs
3 Front Squats, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
Work until completion or failure.
You want to select a weight you can complete the 9 reps in under 30 secs.
5 Rounds for Time
10 Calories Echo/Assault Bike (Sub 12 Cals Rower)
10 Burpees
CrossFit One World – Hype Hitters Game #1 (AMRAP – Rounds & Reps) Game #2 (AMRAP – Rounds & Reps) Game#3 (AMRAP – Rounds & Reps)
CrossFit One World – CrossFit Infamy P Mod (AMRAP – Rounds & Reps) AMRAP (with a Partner) in 25 Mins Buy-in: 2,500 meter Row AMRAP in the time remaining: 12 Front Squats (165/115 lb) 7 Wall Walks 2 Rope Climbs (15ft)
CrossFit One World – CrossFit Total Body Strength 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 (8 Rounds for weight) EMOM x 8 Clean pull + power clean Strength Part…
