Skill Work: 10 minutes to review how to take the barbell from the ground to a rack position for back squat.
Weightlifting: Front Squat
15 minutes to work up to a 3 RM for the day
-Then-
5×5@60% of the 3 RM for today
WOD: 4 RFT
25 Back Squats 95/135 (from ground)
3 Rope Climbs
Rx+
4 RFT
25 Back Squats 125/175 (from ground)
3 Legless Rope Climbs
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – Hype Hitters FRONT SQUAT WEEK#4 (Weight) Metcon (Time)
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit New Training Cycle This new training cycle…
