STRENGTH: Weighted Pull-ups
Complete 6 sets of 3 reps
WEIGHTLIFTING: Front Squats
E2MOM 14 minutes 4 Front Squats at 65% of 1RM
WOD:
Three rounds with one minute at each station:
Double Unders
Kipping Pull ups, Rx+ Chest to bar Pull ups
Russian Kettle Bell Swings 24/16kg, Rx+: 32/24kg
Calorie Row
Rest
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
