500m Row
couch stretch x 30s/ea
pec stretch x 30s/ea
+
3 sets:
25 Russian KBS
25 DB Z-Press
25 band pull aparts
Every 3min x 5
1 Hang Squat Clean
5 Box Jumps
Build to 1RM
“ Heavy Helen”
3RFT (12min Cap)
400m Run
21 American KBS 70/53lbs
12 Pull-ups
3 sets:
10 DB Skull Crushers
20 Bent over DB Reverse Flys
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 3 Hang Power Snatch 2 Overhead Squat @ 55% of Snatch) Overhead Squat…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – Hype Hitters PARTNER WORKOUT (Time)
CrossFit One World – CrossFit 260328 P Mod (Time) For time: 3 rounds of: 30 cal bike 150 double-unders 10 deadlifts (225/155) 2 rounds of: 30 cal bike 150 double-unders 10 deadlifts (275/185) 1 round of: 30 cal bike 150 double-unders 10 deadlifts (315/225) You go, I go
