Gymnastics: Muscle-ups
EMOM 6 minutes: 4 Kipping Swings + 1 muscle up
Weightlifting: Deadlift
E2MOM 12 minutes 2 DLs at 85% alternate w/ 1-2 rope climbs
WOD:
AMRAP 8 minutes
50 Double Unders
10 Power Clean and Jerks 155/105
100 meter run rx+: 15 cal assault bike
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…
