Skill Work: EMOM 6 minutes
4 Toes to Bar plus 3 chest to Bar Pull Ups
Weightlifting: Overhead Squat
E2MOM 14 minutes 3 OHS at 75% of your 1 RM
WOD:
12-9-6-3**
-Power Snatch 135/95 lb
-Front Squat 135/95 lb
**40 lateral Bar Hops after every round
*Cap 20 minutes*
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…
