Strength: Back Squat (E2MOM x 5)
5 x 3 tempo 3210 back squat*
Starting ~50% of 1RM and work up
WOD: 5 Rounds For Time
10 KB snatch Left
200m run
10 KB snatch right
250m Row
Pick a weight so that the workout takes ~20 mins
*Tempo back squat 3210: 3 seconds down, 1 second pause, 2 seconds up, 0 second pause at top.
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 – Hype Hitters Warm up (Checkmark) Crossover Symmetry Activation Plus OR Banded 7s Perform 7 reps of each movement. 2–3…
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 Dynamic Effort Upper Mobility: Wall Slides x 15 reps Groiner with rotation x 10ea + 3 sets: 5…
