Capacity: 30 Cal Assault Bike for Time
30 CALORIES ON AIR ASSAULT BIKE ALL OUT SPRINT FOR TIME
Weightlifting: Push Press + Push Jerk + Split Jerk
E2MOM 14 Mins 2 PP+ 2 PJ + 2 SJ 80% Of Push Press
Complex involving Push Press + Push Jerk + Split Jerk based on percentage of your push press
WOD: CrossFit Games Open 11.2
15-Minute AMRAP of:
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
