Skill Work: Double Unders & Burppes
EMOM: 6 minutes
Odd: 30 double unders plus 5 burpees
Even: 6 alternating db snatches plus 6 goblet squat with db
Weightlifting: Back Squat
E3MOM 12 minutes establish a 5 rep max backsquat start @ 85%
WOD:
7 Rounds for time
21 Wall Ball Shots 20/14 lb 10/9′
4 Power Cleans 185/125 lb
rx+:205/145 lb
CAP: 20 MINS
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…
