Week 2 of 7
Warm-up: 3 Rounds for Quality
10 Beat Swings
10 V Ups
10 Tempo Air Squats (3 count down-5 count hold-1 count up)
Weightlifting: Front Squat (6 x 3)
6xE2MOM
6 x 3
Last week’s 5RM + 5lbs
WOD: For Time – Cap 18 Min
4, 8, 12, 16, 20
T2B
5, 4, 3, 2, 1
Bear Complex 95/135
*1 Round of Bear Complex = 1 Rep
RX+
10 GHD Each Round
10, 8, 6, 4, 2
Bear Complex 95/135
*1 Round of Bear Complex = 1 Rep
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 Dynamic Effort Upper Mobility: Wall Slides x 15 reps Groiner with rotation x 10ea + 3 sets: 5…
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 Power Clean (15 Min E2.5MOM (RDS) 3 Power Cleans 2 Temp Front Squat @70% Increase on 3rd Set…
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 – Hype Hitters GAME#1 (AMRAP – Rounds & Reps) GAME #2 (5 Rounds for reps) GAME#3 (Calories)
