12 Min EMOM
Odd: 20 DU/20 Single Unders
Even: 2 Clean starting at 60%
*Add weight each round
*Score is heaviest round
WOD: 15 Min AMRAP
22-20-18-16-14-12-10-8-6-4-2
DBx2 Push Press 35/50
Suitcase Reverse Lunge
*Row 10 Cal after each round
*Calories do count as reps when counting score
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Total Body Warm-up (No Measure) 2min Row/Bike couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Jerk Grip OHS 10 Sumo good mornings 5 Box Jumps Strength (6 Rounds for weight) EMOM x 12 (6ea) Min 1 – 3 Hang Power Snatches Min 2…
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…
