Skill Work: Weighted Pull-ups
EMOM for 6 Minutes of 5 Weighted Pull-ups
Weightlifting: Snatch Balance + Over Head Squat Complex
E2MOM 12 mins 3 Snatch Balance + 2 Overhead Squat @ 75% based on a percentage of your best overhead squat.
WOD: AMRAP in 13 Minutes
2-4-6-8-10-12-14 etc…of
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…
