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 – CrossFit Conditioning Warm-up (No Measure) 400m Run pec stretch x 30s/ea adductor rock back x 10ea cat-cow x 10 + 3 sets: 50ft bear crawl 20 Banded good mornings 10 yoga push-ups Conditioning (AMRAP – Rounds and Reps) AMRAP 10mins @ 80% 20 Cal Row 25 Air Squats 30 Double Unders…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
