No partner WOD today, every athlete for themselves, LOL
5x4EMOMS (Total Reps)
Min 1 Overhead Squats 65/95
Min 2 Lateral Bar Hop Burpees
Min 3 Clusters 65/95
Min 4 Double Unders
Rest 1 minute
Scoring in Wodify is broken down by total reps for each round, and it will grand total it for you
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – :30s L-Sit Min 2 – :30s HS Hold Conditioning (No Measure) EMOM x 12 Min…
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 6 Tng Push Press Min 2…
