Skill Work: Weighted Pull-ups OR Dips (choose one)
EMOM 6 minutes 3 weighted pull ups OR 4 weighted dips
Weightlifting: Front Squat + Jerk Complex
E2MOM 14 minutes, 3 Front Squats plus 1 Split jerk at 70% of best split jerk, feel free to add weight as you feel comfortable
WOD:
AMRAP in 10 minutes
4 Toes-to-bar
7 Burpee Box Jump 24/20
10 Overhead Squat 75/55 lb
*look to go unbroken on OHS across all rounds
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Squat + Upper Pull Warm-Up (No Measure) Mobility: Couch stretch x :30s/ea Banded lat stretch x :30s/ea +…
Announcements + September Events & Activities + – 20 Year Anniversary Limited Edition One World Shirts – Pre-Order. Check Your Email! 12th on Saturday: Never Forget Competition @ One World. NO CLASSES CrossFit One World – CrossFit Hang Power Snatch (12 Min EMOM 3 Hang Power Snatch 2 Overhead Squat @ 65% of Snatch )…
CrossFit One World – CrossFit NO CLASS TODAY! Come out and support the competition!
