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Oct 11th

CrossFit One World – CrossFit

Warm-up

Optional Warm Up

2 Rounds

:40 on / :20 off on each exercise

– Flutter Kicks

– Planch Press

– Tap Crunches

– Floor Thrusters with Knee Push-Up

– Hollow to Arch Roll

Weightlifting

10 Min EMOM

5 Pull Ups / Ring Row / Best Pulling

Add Weight If Possible

Pull-ups

Metcon

Metcon (Time)

For Time

25 Double Under

21 Thrusters 75/65

21 Pull Ups ( RX + 16 Bar Muscle Ups )

25 Double Under

15 Thruster 95/75

15 Pull Ups ( Rx+ 8 B-MU)

25 Double Under

9 Thrusters 115/85

9 Pull Ups ( Rx+ 5 B-MU )

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