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 – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
