Every 1 min for 20 mins do:
3 Power Cleans, 135/95 lbs
3 Front Squats, 135/95 lbs
3 Shoulder-to-Overheads, 135/95 lbs
Work until completion or failure.
You want to select a weight you can complete the 9 reps in under 30 secs.
5 Rounds for Time
10 Calories Echo/Assault Bike (Sub 12 Cals Rower)
10 Burpees
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
