Partner WOD
10 min AMRAP
20 Box jumps
20 Slam balls
20 Alt v-ups
**Partner must do a minimum of 5 reps before switching.
20 min AMRAP
Partner A:
Max calorie row
Partner B:
20 Alt lunges
15 DB Thrusters
9 burpees
The row is not a rest! The score for this WOD is based on total the calorie row.
**Partner B must complete workout before switching.
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
CrossFit One World – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
