CrossFit One World – CrossFit
Skill
Double-Unders (10 Min. Double Under Review/Practice)
Advanced Athletes/”Flight Simulator”
Strength
Clean and Jerk (5x’s E2MOM @ 50% (1+1+2))
1 Clean w/Pause below Knee
1 Full Clean
2 Jerks
Metcon
12 Days of Crossfit (Time)
1 Snatch (95/65)
2 Thrusters (95/65)
3 Front Squats (95/65)
4 Jerks (95/65)
5 Hang Power Clean (95/65)
6 Dead Lifts (95/65)
7 Sumo Dead Lift High Pull (95/65)
8 Push Ups
9 KB Swing (53/35)
10 Box Jumps (24″/20″)
11 Toes to Bar
12 Burpees
====
RX+
Barbell wt. 135/95
KB wt. 70/53
Box Ht. 30″/24″
====
OUTDOOR VERSION, SUB ABMAT SIT-UPS FOR t2b