Skill Work: 5 x EMOM
5-7 Strict Pull Ups
Weightlifting
Back Squat (4 x 6 @ 70%)
4xE2MOM
Back Squat
6 @ 70%
WOD: FOR TIME
500 M Row
Then….
3 RFT
15 Ball Slams 15/20
15 Burpees
Then….
500 M Row
500 M Row
Then….
3 RFT
15 DBx2 Thrusters 25/45
15 DBx2 Burpee DL
Then….
500 M Row
CrossFit One World – CrossFit LVL – Snatch Complex (15 Min E3MOM 2 Cycles of Snatch Complex @ 50% of Hang Power Snatch Increase 5-10 Every Set) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch LVL 1 Mindblow (AMRAP – Rounds & Reps) 12…
CrossFit One World – Hype Hitters Game #1 (AMRAP – Rounds & Reps) Game #2 (AMRAP – Rounds & Reps) Game#3 (AMRAP – Rounds & Reps)
CrossFit One World – CrossFit Infamy P Mod (AMRAP – Rounds & Reps) AMRAP (with a Partner) in 25 Mins Buy-in: 2,500 meter Row AMRAP in the time remaining: 12 Front Squats (165/115 lb) 7 Wall Walks 2 Rope Climbs (15ft)
