CrossFit One World
Try for Free
Start Now

THREE WISE MEN

CrossFit One World – CrossFit

Back Squat (E2MOM FOR 12 MINS 5 REPS @ 80-85% 1RM BACK SQUAT)

3 WISE MEN (3 Rounds for reps)

Three AMRAPs in 16 minutes

AMRAP in 4 minutes

5 Hang Squat Snatches (135/95 lb)

10 Bar-Facing Burpees

Rest 2 minutes

Then, AMRAP in 4 minutes

10 Power Cleans (135/95 lb)

20 Pull-Ups

Rest 2 minutes

Then, AMRAP in 4 minutes

15 Box Jump-Overs (24/20 in)

30 Wall BallS (20/14 lb)

Score is the cumulative total number of reps completed for all three parts of the workout.

Scaling Options

“Rx” weights are shown above

“Scaled” use a 95/65 lb barbell

“Elite” use a 185/135 lb barbell

Search

Popular Posts

  • CrossFit – Sat, Nov 7

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…

  • CrossFit – Fri, Nov 6

    CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS :30 Machine (easy) or Jump Rope 8 Scap Push Ups 8 Alternating Plank Shoulder Taps/Side 10 PVC Pass Throughs 8 PVC Good Mornings 6 Hang Dumbbell Alt. Snatch (light) Then into.. (LIGHT BURGENER WARM-UP WITH PVC) 2 ROUNDS 5 Down and Finish 5…

  • Hype Hitters – Thu, Nov 5

    Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…

Categories

Archives

Tags