Gymnastics: Chest-To-Bar Pull-ups
EMOM 6 minutes straight set of C2B PUs
*work on getting that smooth butterfly technique if you guys are still working on them!
Weightlifting: Back Squat
E2MOM 14 minutes 4 Back Squats at 70%
WOD:
CrossFit Games Open 15.3 (AMRAP-Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20#/14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP-Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20#/10#
200 Single-Unders
*9 Foot Target*
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…
