EMOM 8 minutes alternating
Handstand hold and L-sit hold
Back squat 5-5-5-5-5
Work up to a heavy 5 for the day.
You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.
Remember to keep your torso upright and push back on the bar through the entire range of motion.
For time: 21-15-9 of your choice of one movement from both A and B
A) dead lifts 155/225 or cleans 95/135 or thrusters 65/95
B) HSPU or ring dips or pull ups
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – CrossFit Deadlift (12 Min EMOM Odd/Evens Odd- 3…
Announcements + June Events & Activities + 13th on Saturday: World Cup Soccer Watch Party! @ 12:00pm & 3:00pm 14th on Sunday: Skill Seminar: Jump Rope/Double Unders by Coach Jen @ 10:15am 21st on Sunday: NO YOGA 21st on Sunday: Happy Father’s Day! CrossFit One World – Hype Hitters GAME #1 (Time) GAME #2 (Time)
