27-21-15-9 reps for time:
Shoulder-to-Overhead *
Pull-ups
*Round of 27: 75/55
*Round of 21: 95/65
*Round of 15: 115/75
*Round of 9: 135/85
10 min AMRAP:
2 Hang Cleans 95/65
2 Burpee Box Jumps 24/20
4 Hang Cleans 95/65
4 Burpee Box Jumps 24/20
….
goal round of 12s
Continue adding 2 reps each round
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 200m EASY RUN Then into.. 2 x 20m High Knees 2 x 20m Butt Kicks 2 x 20m Side Shuffle (L/R) 2 x 20m Straight-Leg Runs 2 x 20m Build-Ups — Easy → Moderate (rest 30 seconds between) Then into… 2 ROUNDS 8 Deadbugs 8…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
