4 Rounds For Time
Teams of 2
400 m Run (Team Run)
20 Devil’s Press (Accumulated)
30 Synchronize Sit Up
40 Reps of X
X Represent
1st Round Hang Power Clean
2nd Round Power Clean
3rd Round Hang Clean (Not Power)
4th Round Clean (Not Power)
Rx 135/95 DB 35/20
Rx+ 155/115 DB 50/35
Time Cap 30 Mins
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…
