Skill Work: 5 x EMOM
5-7 Strict Pull Ups
Weightlifting
Back Squat (4 x 6 @ 70%)
4xE2MOM
Back Squat
6 @ 70%
WOD: FOR TIME
500 M Row
Then….
3 RFT
15 Ball Slams 15/20
15 Burpees
Then….
500 M Row
500 M Row
Then….
3 RFT
15 DBx2 Thrusters 25/45
15 DBx2 Burpee DL
Then….
500 M Row
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×6 6 Rep Overhead Squat @ 50% Increase Weight by 5 every set) CFOW Benchmark Run & Row (Time) 5 Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 35% of Clean increase by 5 every set 10 Push Up (Right after Pendlay Row)) Pulling the Devil Out (Time) For Time 10 – 1 Devil’s Press Pull-Ups Rx DB 35/25 (2) RX+DB 50/35 (2)
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×6 6 Rep Front Squat @ 60% Increase Weight by 5 every set) Laser Beam Lock and Load (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
