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 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…
