EMOM 8 minutes alternating
Handstand hold and L-sit hold
Back squat 5-5-5-5-5
Work up to a heavy 5 for the day.
You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.
Remember to keep your torso upright and push back on the bar through the entire range of motion.
For time: 21-15-9 of your choice of one movement from both A and B
A) dead lifts 155/225 or cleans 95/135 or thrusters 65/95
B) HSPU or ring dips or pull ups
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 NEW PROGRAM + NEW CYCLE 🔥 We’re officially starting our new Mayhem programming cycle! Expect structured strength, conditioning,…
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 Hang Snatch (12 Min E2MOM 3 Hang Power Snatch 2 Overhead Squat @ 55% of Snatch) Overhead Squat…
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 PARTNER WORKOUT (Time)
