WOD: 3 RFT – 20 Min Cap
30/20 cal row
20 C2B pull up
20 DB overhead squat 50/35
Rx+
3 RFT – 20 Min Cap
30/20 cal row
8 ring MU
20 DB overhead squat 50/35
*Must be ring muscle ups, bar muscle ups will not be Rx+
WOD: Team of 2
2 RFT – 25 Min Cap
60/50 Cal Row
40 Push Ups
30 Deadlifts 245/155
400m Run Together with a Band
50 Alternating Pistols/100 Air Squats
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
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…
