Tabata Burpee Wall Ball Shot
Push Jerk 2-2-2-2-2 starting at 70% of 1rm
AMRAP 17 minutes
40 Burpees
30 Snatch 75/45
30 Burpees
30 Snatch 135/75
20 Burpees
30 Snatch 165/100
10 Burpees
Snatch as many reps as possible in the REMAINING TIME 210/120
*either power or full snatch
CrossFit One World – Hype Hitters Game #1 (Weight) Game#2 (Time)
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 ROUNDS 200m Easy Run 25ft High Knees 25ft Butt Kicks 10 Walking Hip Openers (5/side) 10 Walking Lunges 5 Push-Up to Down Dog (pedal calves in down dog) 5 Strict Pull-Ups or Ring Rows Then Into… Rope Climb Skill 2 Rope Climbs (or appropriate…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2:00 Easy Row (switch every :30 w/ a partner) Then Into… 2 ROUNDS 20 Alternating Leg Swings (10 reps each leg) 15 Glute Bridges 10 Trunk Twists 15 Air Squats 10 Alt. Arm Crosses Then Into… 2 ROUNDS (w/ a partner, alternate stations) :30 Row…
