Skill Work – Every :30 for 2 Min for 3 Rounds
:00-:30: Hollow Hold
:30-:60: Arch Hold
:60-:90: Beat Swings
:90-1:20: Rest
*All on Bar
Weightlifting: Deadlift
6 x E2MOM
4 @ 75%
4 @ 75%
4 @ 75%
4 @ 80%
4 @ 80%
4 @ 85%
*Does not have to be touch and go
WOD: 3 RFT
12xEMOM
Minute 1: T2B
Minute 2: Ring Dips (Scale to Push Ups, if needed)
Minute 3: 50 ft Farmers Walk, mixed weight
Rx+
12xEMOM
Minute 1: GHD Sit Ups
Minute 2: Ring Muscle Ups
Minute 3: 50 ft Farmers Walk, mixed weight
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 Max 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 – Hype Hitters BENCH PRESS WEEK#3 (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 Lower Warm-up (No Measure) 400m…
