Skill Work: Weighted Pull-ups OR Dips (choose one)
EMOM 6 minutes 3 weighted pull ups OR 4 weighted dips
Weightlifting: Front Squat + Jerk Complex
E2MOM 14 minutes, 3 Front Squats plus 1 Split jerk at 70% of best split jerk, feel free to add weight as you feel comfortable
WOD:
AMRAP in 10 minutes
4 Toes-to-bar
7 Burpee Box Jump 24/20
10 Overhead Squat 75/55 lb
*look to go unbroken on OHS across all rounds
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
