Skill Work: Tabata Pull Ups – Kipping, RX+: Chest To Bar Pull Ups
Score is Lowest Round, Stay Consistent!!
Weightlifting: Back Squat + Front Squat Complex
E2MOM 14 Minutes of 3 BS + 3 FS 80% of your max Front Squat!
This complex is a combination of both back squats and front squats all from the rack based on a percentage of your 1 RM Front Squat!
WOD: CrossFit Games Open 11.1
10-Minute AMRAP of:
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…
