For Time (with a Partner)
Buy In: 800 meter Medicine Ball Run (20/14 lb, together)
Then, 10 Rounds of:
6 Overhead Squats (135/95)
8 Pull-Ups
10 Wall Balls
22 Double-Unders
Buy Out: 30 Clean & Jerks
Partner A and Partner B run together with only one athlete carrying the medicine ball. Switch off the medicine ball when needed. Split the work as necessary after the run. Only one athlete works at a time.
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…
