For Time:
10-9-8-7-6-5-4-3-2-1
Ring Rows
Hand Release Push Ups
12 Minute Cap
5 rounds for time of:
12 Deadlifts, 95/65 lbs
9 Hang Power Cleans, 95/65 lbs
6 Push Jerks, 95/65 lbs
Run, 200 m
Time cap: 18 mins
This is a light load. Try to go unbroken on DT and use the run as recovery.
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
