CrossFit One World – CrossFit

Back Squat (10 Min E2MOM
4 Rep Back Squat
@75% 80%)

$$ Umbrella Ella (Time)

4 Rounds for Time:
12 Pull Ups/6 Bar Muscle-Ups (RX+)
50 Double-Unders
30 Alternating Pistols

Bar Muscle Ups and Alternating Pistols provide us with some higher skill components today. Each is focused on opposite muscle groups, with their common denominator being a need for core strength and stability to perform both successfully.

If you can do 15 alternating Pistols unbroken when fresh target this portion as written (Rx). If you are still working on the Pistol pick the most challenging option below that you can complete 15 unbroken when fresh. NOTE: Pistols do not need to be unbroken during the workout.

Record your score as the total time it takes to complete the entire workout as written.