12 Min EMOM Alt
Odd- 6 Push Press @ 70% 1 RM
Even- 6 Pendlay Or 6 Strict Pull Ups Or 7-10 Kipping Pull Ups
@ 70% – 72% @ 1 RM Pendlay
15 Min AMRAP
3/6/9/12/18/ Etc.
Devil Press
Thrusters
10/20/30/40/50/Etc
Double Unders
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
