For time:
400 run
50 dumbbell snatches
5 rope climbs
400 run
40 dumbbell snatches
4 rope climbs
400 run
30 dumbbell snatches
3 rope climbs
400 run
20 dumbbell snatches
2 rope climbs
400 run
10 dumbbell snatches
1 rope climb
♀ 45-lb. DB, 15-ft. rope
♂ 70-lb. DB, 15-ft. rope
Split up the work however you’d like, including the run. You go I go
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am CrossFit One World – Hype Hitters Front Squats (5 Rounds for weight) BURN BABY BURN 🔥 TIME (Time ↓ Shorter is Better)
CrossFit One World – CrossFit Max Effort Upper Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 DB Z-Press 25 Band pull aparts 50ft bear crawl or HS Walk Strength (5 Rounds for weight) Every 3min x 5 4 Barbell Strict Press 12 DB Plank Row…
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 15 goblet squats 20 banded good mornings 3 squat jumps Strength (5 Rounds for weight) Every 2min x 6 3 Hang Power Snatches build to 3RM Strength EMOM (No Measure) EMOM…
