E2MOM x 4
4 – 4 – 4 – 4 Back Squat
Reps Start at 70% Work Up to Heavy Set of 4
For time,
1-2-3-4-5-6-7-8-9-10
Clean and jerk 105/155 lbs
50 ft Shuttle runs*
20 Minute Time Cap
*50-ft shuttle runs (25′ out and back = 1 Rep)
Coaches: Set up at 25′ section for the shuttle run.
You can also set up at 25′ section at the main door for an out and back.
Scale:
1 – 95/135 lbs
2 – 65/95 lbs
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
