Team of 2
Team Buy In / Buy Out 800 Run w/ 45/25 Plate
(Teams share the burden of a single Plate Carry)
Then
4 Rounds for Time
100 Double Under
50 Russian KB Swings Rx 70/53
24 Thrusters Rx 95/65
12 Wall Walks
(Break up the Rep however they want)
(Team may only have a set of equipment, meaning 1 Bar and 1 KB)
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
