GYMNASTICS: Muscle Ups & Ring Dips
EMOM 6 minutes 1 Ring Muscle Up + 4 Ring Dips
WEIGHTLIFTING: Deadlift & Hand Release Push Ups
EMOM 10 minutes
Odd minute 2 Deadlifts at 80%
Even minute: 10 Hand Release Push Ups
WOD:
AMRAP 11 minutes:
12 Over Head Lunges 95/65, rx+: 115/85
9 Pull ups, rx+: Chest to Bar PU
6 Hang Power Cleans 95/65, rx+:115/95
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…
