Tempo Front Squat
E2MOM x 5
1 Tempo Front Squat 5s down come up normally
2 Front Squats
Load to 60-65% of your 5 RM Back Squat
Metcon
4 Rounds:
200 Meter Run
12 Hang Squat Cleans (95/65)
12 Single Dumbbell Box Step Overs (20″ max ht.) (35/50 lbs)
Each movement should take 90 seconds or less. Use the run as recovery.
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 Gymnastics + Conditioning Warm-up Mobility: Hamstring Stretch x 30s/ea T-spine rotations x 10ea + 3 sets: 25ft SA…
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 Warm up (Checkmark) Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3…
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 Squat + Upper Pull Warm-Up (No Measure) Mobility: Couch stretch x :30s/ea Banded lat stretch x :30s/ea +…
