10 Min E2MOM
5 Back Squat with 3 Sec Pause at the bottom
@ 68%-70% 1 RM Back Squat
20 Abmat Sit Up
30 Double Unders
30 DB Hang Power Cleans 35/50
20 Abmat Sit Up
30 Double Unders
20 DB Thruster
20 Abmat Sit Ups
30 Double Unbders
30 DB Alt Snatches
20 Abmat Sit Ups
30 Double Unders
20 DB Front Rack Lunges
20 Abmat Sit Ups
30 Double Unders
300m Run
DONE
25 MIn CAP
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
