Cardio Capacity:
Max Calories on the Rower in 1 Minute
-OR_
Max Calories on the Air Assault Bike in 1 Minute
Weightlifting:
Push Jerk -E2MOM 12 minutes 3 Push Jerks at 82%
WOD:
For Time:
30 Calorie Row
60 Dumbell Thrusters 35/25 lbs
30 Calorie Row
Cap: 18 mins
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
