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
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 Hang Power Snatch (12 Min EMOM 3 Hang Power Snatch 2 Overhead Squat @ 65% of Snatch )…
CrossFit One World – CrossFit NO CLASS TODAY! Come out and support the competition!
