Skill Work: Weighted Pull-ups
EMOM 6 minutes 5 weighted pull ups
Weightlifting: Back Rack Lunge
E2MOM 8 mins 8 Back Rack Lunges (4 each leg) at 50% of 1 rm back squat
WOD:
For time:
21 Thrusters 75/45
5 Rope Climbs
15 Thrusters 75/45
3 Rope Climbs
9 Thrusters 75/45
1 Rope Climb
Rx+ LEGLESS ROPE CLIMBS
TIME CAP: 20 minutes
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…
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) “ROXANNE” – HALLOWEEN EDITION Play “Roxanne” by The Police. (Length: 3:14) Every time you hear “Roxanne”: 1 Up Down Every time you hear “Red Light”: 1 Air Squat Keep this fun, you can cut the music early if needed. Then into… 2 ROUNDS 5 Single-Arm…
