Back Squat 2-2-2-2-2
*work up to 2 rep max back squat
Death by Thruster Rx: 115/85
*18 minute cap*
1 Thruster the first min, 2 the second, 3 the third minute, and so on…
*50 burpee penalty if you do not make it passed the 10th minute

Back Squat 2-2-2-2-2
*work up to 2 rep max back squat
Death by Thruster Rx: 115/85
*18 minute cap*
1 Thruster the first min, 2 the second, 3 the third minute, and so on…
*50 burpee penalty if you do not make it passed the 10th minute
CrossFit One World – Hype Hitters Lower Push Day Warm Up (No Measure) Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. 2-3 sets 10 Cossack Squats 10 Bodyweight Calf Raises…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 AMRAP 10 Air Squats 8 Alternating Cossack Squats 8 Scap Pull-Ups 8 Hollow Rocks Then Into… 2 SETS 5 Kip Swings 3 Feet-Assisted Low Bar or Ring Pulls 3 Low-Bar Transitions 15 Air Squats @ Workout Pace Strength/Accessory STRENGTH/SKILL (Checkmark) ON AN 8:00 CLOCK……
CrossFit One World – CrossFit Warm-up Warm-up (No Measure) 3:00 AMRAP 8 Alternating Low Box Step Ups 8 Alternating Reverse Lunges 8 Banded Good Mornings 8 PVC Pass Throughs Then Into… 2 SETS (Empty Barbell) 5 Romanian Deadlifts 5 Hang Power Cleans 5 Strict Press 3 Power Clean + Strict Press TIME PERMITTING (Burgener Style…