EMOM 10 minutes
12 wall balls 14/20, 5 strict pull-ups
EMOM 10 minutes
2 thrusters at 80-85% of max
WOD: Death by Front Squat
1 FS 1st minute, 2 FS 2nd minute and so on until you can not complete the amount of FS in that specific minute with the running clock. 95/135 RX
135/185 RX+
Work on maintaining high elbows and bracing your midline by taking deep breaths, especially when you get to the later rounds.
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
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