Skill Work: EMOM 6 mins
10 burpee wall balls -go from the bottom of the burpee right into a wall ball shot
Weightlifting: Overhead Squat
E2MOM 12 mins 2 OHS at 80% of 1rm OHS
WOD: 4 Rounds For Time
40 double unders
10 alternating kettle bell (5 each hand) snatch 24/16 kg
15 deadlifts 225/155
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle/Calf stretch x 30s/ea + 3 sets: 15 Overhead Squats 15 band pull aparts 30 shoulder taps Strength (5 Rounds for weight) Every 3min x 5 Front Squat x 3 reps DB Bent Over Row x 8 reps…
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x 10 Min 1 – :30s HS Hold Min 2…
