6 Rounds for Time:
19 Back Squats (75/55)
18 Pull-Ups
65 Double Unders
This workout was created to celebrate “Freedom Day”, June 19, 1865
6 Rounds for Time:
19 Back Squats (75/55)
18 Pull-Ups
65 Double Unders
This workout was created to celebrate “Freedom Day”, June 19, 1865
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 5min Bike or Row – build in pace Pigeon stretch x 30s/ea Couch stretch x :30s/ea + 3 sets: 25 Band glute bridges 10 groiner with rotation 3 Squat Jumps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 6 DB…
CrossFit One World – CrossFit Dynamic Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (8 Rounds for weight) Every :90s x 8 2 Clean and Jerks build in load with good…
CrossFit One World – Hype Hitters
