Capacity: Max Effort 500m Row for Time. This is a 3 X 500 WITH 1 MINUTE REST IN BETWEEN METER ROW, RECORD YOUR SLOWEST 500!
Weightlifting: Snatch
EMOM 1 Full Squat Snatch starting at 75%. Increase each minute, and record your heaviest set
WOD: Half “Cindy” (AMRAP – Rounds and Reps)
AMRAP 10 Mins
Rx+: 20 lb/14 lb weighted vest
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…
