GYMNASTICS: Bar Muscle-ups
EMOM 6 minutes 3-4 continuous BMU
WEIGHTLIFTING: Squat Clean Thruster (Clusters)
EMOM 10 minutes 1 thruster plus 2 front squats, work at 70-80% of best 1 RM thruster
WOD:
For Time: *Cap 20 minutes*
800 Meter Farmers Carry** RX: M- 32kg, F-24kg each hand
*Every time you drop the kettle bell do 6 air squats*
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
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…
