CrossFit One World – CrossFit

Front Squat (10 Min E2MOM
6 Rep Front Squat
@ 70%- 75%)

Overhead Lunges (5 Round of 90 Sec (7.5 Mins)
10 Rep Total OH Lunges
(Start light new movement. Lean toward caution please us Barbell))

$$ Happy Gilmore (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

21 AbMat Sit-Ups
15 Push-Ups
9 Thrusters (95/65 lb)

This is a classic rep scheme of 21-15-9 however, the duration is much longer (15 minutes), so in theory, you will get double the rounds in. We are taking the weight down from yesterday, and lowering the intensity slightly.

The focus is on the Thrusters. If RX weight is not in the cards, target the heaviest weight you can hold nine reps unbroken while fresh. Remember to drive through the heels, and don’t start the press until your legs are locked out. Breathing is always key in this movement, have controlled breaths at the top and the bottom of each rep.

INSTRUCTIONS
On a 15 minute clock, perform as many rounds as possible (AMRAP) of 21 AbMat Sit-Ups, 15 Push-ups and 9 Thrusters. Record your score as the total rounds plus reps completed before the 15 minute clock stops.