Warm-up: 12xEMOM
Min 1: 100M Sprint
Min 2: 10 Pull Ups and 10 Burpees
*If cannot complete Min 2 movements, complete as many reps as possible
WOD: For Time
1000M Row
then
3 RFT
20 Russian KBS 70/53
20 T2B
then
For Time
1000M Row
then
3 RFT
20 American KBS 70/53
20 T2B
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
