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CrossFit One World – CrossFit

Weightlifting

90 Sec For 10 Set

Complete the CYCLE

@68%-75% 1 RM Push Press

Push Press

Push Jerk

Split Jerk

Metcon

UNO: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 DB Hang Power Cleans 50/35

10 DB Over Head Reverse Lunges

15 Lateral Hops Over DB

100m DB Farmer Carrie

BRO1: Metcon (No Measure)

Complete the follow within 60 Sec

7 Rd

7 DB Seat Triceps Extensions 25- 10

7 Box Dips

7 DB Reverse Grip Curls

7 Band Pull Downs

BRO2: Metcon (No Measure)

5 Rounds 30 Sec On 10 Sec Rest/Transition

KB Swings

Mountain Climber

Plank Hold

Hollow Hold

Crunches

Windshield Wipers ( One the Ground)

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