Skill Work: 10 minutes to review how to take the barbell from the ground to a rack position for back squat.
Weightlifting: Front Squat
15 minutes to work up to a 3 RM for the day
-Then-
5×5@60% of the 3 RM for today
WOD: 4 RFT
25 Back Squats 95/135 (from ground)
3 Rope Climbs
Rx+
4 RFT
25 Back Squats 125/175 (from ground)
3 Legless Rope Climbs
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 Dynamic Effort Upper Mobility: Wall Slides x 15 reps Groiner with rotation x 10ea + 3 sets: 5…
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 Power Clean (15 Min E2.5MOM (RDS) 3 Power Cleans 2 Temp Front Squat @70% Increase on 3rd Set…
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 – Hype Hitters GAME#1 (AMRAP – Rounds & Reps) GAME #2 (5 Rounds for reps) GAME#3 (Calories)
