10 Min E2MOM
Deadlift
Set 1- 65% – 70% 5 Reps
Set 2 70% – 75% 5 Rep
Set 3 75% – 80% 5Rep
Set 4 80% – 85 % 4 Rep
Set 5 Same as Set 4
Record Last Sets at Wodify
12 Min AMRAP
8 Burpees
6 Left Leg DB Lunges
8 DB Deadlift
6 Right Leg DB Lunges
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…
