For Time
Ladder Style 1-10
1 Hang Power Clean
1 Front Squat
1 Push Jerk
200m Run
Then
2 Hang Power Clean
2 Front Squats
2 Push Jerks
200m Run
and so on until rep of 10
RX 115/85
CAP 30 MIns
Optional
Tabata
Dead Bug
or other
Variation of Core for 4 Mins
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 DB Lateral Raises 15 Kip swings 30 Shoulder taps Conditioning (3 Rounds for time ↓ shorter is better) For Time (10min cap) 21-15-9 (18-12-6) DB Push Press 50/35lbs Cal Row…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
