Gymnastics: Unbroken Pull Ups
With a 6 min clock take the time to work up to a max unbroken kipping pull ups without coming off the bar
Weightlifting: Front Squat
E3MOM 15 mins 1-1-1-1-1-1 Front Squat. Work up a strong effort 1 Rep Max Front Squat, start at 85% of your 1 rep max
WOD: 5 rounds for time – CAP 15 minutes
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) Pushing P (AMRAP – Rounds and Reps) 15 minutes AMRAP 5…
CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 65% 1 RM ) Johnny Bravo’s Playbook 1 (Time) For Time 21-18-15-12-9-6-3 Front Squats (95/65) Lateral Burpee Over Bar Sit-Ups Rx Bar 95/65 20 min time cap
