Gymnastics: Muscle-ups
EMOM 6 Mins 4 Toes to the ring plus 1 ring Muscle up
Weightlifting: 1 Power Clean + 2 Hang Squat Clean Complex
E2MOM 14 mins 1 PC + 2 Hang Squat cleans. Start at 70% of your 1 rep max and increase weight as you feel comfortable.
WOD: AMRAP in 16 Minutes of
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 200m EASY RUN Then into.. 2 x 20m High Knees 2 x 20m Butt Kicks 2 x 20m Side Shuffle (L/R) 2 x 20m Straight-Leg Runs 2 x 20m Build-Ups — Easy → Moderate (rest 30 seconds between) Then into… 2 ROUNDS 8 Deadbugs 8…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) Complete Crossover Symmetry or Banded 7s Warm-Up Then Into… AMRAP 7 250m Ski or Row 5 Bench Press (Building) 5 Scap Push-Ups or Pull-Ups 10 Air Squats 10 PVC Good Mornings *Bench weight should build from empty bar to moderate Strength/Skill Strength/Skill (No Measure) ON…
