Skill Work: Weighted Pull-Ups
EMOM 6 minutes, 4 weighted pull ups
Weightlifting: Bench Press
E3MOM 12 minutes, 3 Bench Press start @ 85% 1RM -go for new 3RM!
WOD:
3 Rounds with 1 minute at each station:
1 Minute Calorie Row
1 Minute Box Step Ups 24/16kg KB Goblet Style Hold
1 Minute Toes to Bar
1 Minute Wall Balls 20/14
1 Minute Rest
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!
