Skill Work: Weighted Pull-ups
EMOM 6 mins 3 weighted pull ups
Weightlifting: Front Squat
E2MOM 12 Minutes of 3 Front Squats at 85% of 1RM
WOD: For time -cap: 15 minutes
10 to 1 : AMERICAN Kettle Bell swings 32/24 KG
1-10 : Burpee box jumps 24/20″
Start with 10 American KB Swings and 1 Burpee Box Jump, then 9 KB swings and 2 Burpee Box Jumps, then 8 KB swings and 3 Box Jumps… etc
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
CrossFit One World – Hype Hitters Metcon (Time)
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 500m Row :30s Banded lat stretch :30s pec stretch/ea + 3 sets: 15 Ring Rows 3 Wall walks 50 Single Unders Gymnastics (No Measure) :20/:10 x 8 sets of each HS Hold Double Unders Burpees Mountain climbers rest 1min between movements Conditioning (5 Rounds…
