27-21-15-9 reps for time:
Shoulder-to-Overhead *
Pull-ups
*Round of 27: 75/55
*Round of 21: 95/65
*Round of 15: 115/75
*Round of 9: 135/85
10 min AMRAP:
2 Hang Cleans 95/65
2 Burpee Box Jumps 24/20
4 Hang Cleans 95/65
4 Burpee Box Jumps 24/20
….
goal round of 12s
Continue adding 2 reps each round
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…
