9-7-5
Squat snatch
Ring muscle up
135/95
(Amanda)
Into
5-7-9
Clean
Bar muscle up
205/145
Emom x 30min
Station 1 – 250/200 Meter Row
Station 2 – 25 Wall Ball 20/14#
Station 3 – 20 Dumbbell Push Press
Station 4 – 20/15 Cal Assault Bike
Station 5 – Rest
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
