CrossFit One World – CrossFit
Metcon (AMRAP – Rounds and Reps)
Team of 2
One Rest One Work
Rx 40/20 RX+ 50/35
{Break it us however you want)
21 Min AMRAP
Every 3 Mins amotionis add or taken away.
0:00 Min-3:00 Min
10 DB Hang Power Clean
5 DB Sprawl
3:00 Min – 6:00 Min
10 DB HPC
5 DB Sprawl
10 DB Push Press
6:00 Min -9:00 Min
10 DB HPC
5 DB Sprawl
10 DB PP
5 DB Overhead Lunges
9:00 Min – 12Min
10 DB HPC
5 DB Sprawl
10 DB PP
5 DB OH Lunges
10 DB Thrusters.
12Min – 15Min
10 DB HPC
5 DB Sprawl
10 DB PP
5 DB OH Lunges
15 Min – 18 Min
10 DB HPC
5 DB Sprawls
10 DB PP
18 Min – 21 Min
10 DB HPC
5 DB Sprawls