For Time (w/ Partner):
500m Row
90 Front Rack Squats (95/135)
1000m Row
70 Hang Power Cleans (95/135)
1500m Row
50 Bar Facing Burpees
1000m Row
30 Shoulder To Overhead (95/135)
500m Row
35 minute cap – split how you’d like.
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…
CrossFit One World – CrossFit Back Squat (14 Min E2MOM Back Squat Set 1 65% -5 Reps Set 2 70% – 4 Reps Set 3 75% – 3 Reps Set 4 80% -3 Reps Set 5 80% – 2 reps Set 6 85% – 2 Reps Set 7 87.5% – 1 Reps) Metcon (Time) 4…
CrossFit One World – Hype Hitters
