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CrossFit – Fri, Apr 17

CrossFit One World – CrossFit

Dynamic Effort Total Body

Warm-up (No Measure)

2min bike or row

couch stretch x 30s/ea

banded lat stretch x 30s/ea

+

3 sets:

10 OHS – empty barbell

15 band pull aparts

10 lunge jumps

Strength (6 Rounds for weight)

EMOM x 12 (6ea)

Min 1 – 5 Hang Power Snatches

Min 2 – 12/10 Cal Bike

build in load on Snatch

Conditioning (No Measure)

Every 3min x 3

250/200m Row

12 DB Clean and Jerks 50/35lbs

rest 3min to transition

+

Every 3min x 3

10 Lateral Box Jump Overs 24/20″

150ft Shuttle Run

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