Skill Work: Double Unders
Max double unders in 1 minute
Weightlifting: Deadlift
E2MOM 12 Minutes of 3 DLs at 80%, alternate 1 rope climb
1 rope climb on even minute. Please make sure to follow through hand by hand on the decent from the top of the rope climb! Alternate with 3 Deadlifts on the odd minute.
WOD: For Time:
27-21-15-9
Row for calories
Burpees rx+: burpees over the rower
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…
