Team of Three
20 Min AMRAP
Partner A and B Max Rep Rope Climb
(One is resting while the other is work alternate)
While
Partner C Does a Cycle of
10 American KB
10 Alt DB Snatches
10 Single DB/KB Overhead Squats
RX KB 53/35 or DB 50/35
RX+ KB 70/53 Legless Rope Climbs
Example Two Peep are always on the Rope Climb and the cycle of KB and DB are the indicator of Swapping movement.
Count the Rope Climb Rep as a Team
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…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
