Warm-up:
5 Minute EMOM
5-10 Hand Stand Push Ups
*if possible add 1-3 reps to LW, Sub Wall Walks or 2 negatives
*Max 12 reps each minute
Weightlifting:
Back Squat (3 x 5)
E2MOM
Back Squat 3 x 5 @ 75%
Dips 3 x 5-7 dips
*dips are added skill work to this portion. The main focus should be your back squat.
WOD: 5 Rounds for Time
50 Double Unders
10 Clusters 75/115
10 Pull Ups or 5 Bar Muscle Ups
RX+
95/135
10 Bar Muscle Ups
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Squat + Upper Pull Warm-Up (No Measure) Mobility: Couch stretch x :30s/ea Banded lat stretch x :30s/ea +…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Hang Power Snatch (12 Min EMOM 3 Hang Power Snatch 2 Overhead Squat @ 65% of Snatch )…
CrossFit One World – CrossFit NO CLASS TODAY! Come out and support the competition!
