Warm-up: 6xEMOM
Min 1: 3-5 Strict HSPU and 3-5 Strict Pull Ups
Min 2: 100M Run
Weightlifting: Hang Power Clean (3 RM )
12 Min to establish 3 RM
Work up to a heavy 3 rep touch and go
WOD: 2 Rounds
4 Min AMRAP
30 DU
15 Pull Ups
Then …
1000M Row
Then…
4 Min AMRAP
20 Sit Ups
2 Rope Climbs
Rx+
4 Min AMRAP
30 DU
15 C2B
Then
1000M Row
Then
4 Min AMRAP
20 GHD
2 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…
