Skill & Strength: Strict Pull Ups & Wall Facing Air Squats
EMOM 6 minutes:
3 Strict Pull Ups
5 Wall Facing Air Squat
Weightlifting: Back Squat
E3MOM 15 minutes 2 Back Squats at 80% of 1 RM
WOD:
“AlLIT”
For time: *Cap 25 minutes*
Row 250 Meters
25 Deadlifts 225/155
Row 250 Meters
25 Toes to Bar
Row 250 Meters
25 Power Clean 205/145 Rx
Row 250 Meters
25 Burpees
Row 250 Meters
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
CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×10 10 Rep Pendlay Row @ 50% Body Weight Increase weight by 5 Every Set 10 Push Up (Right after Pendlay)) Hella (Time) For Time: 1-2-3-4-5-6-7-8-9-10 Power Snatches Handstand Push Ups Box Jump Overs Rx Bar 75/55 Box 24/20 RX+ 115/85 Box 30/24 Time Cap…
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for Time 15/12 Cal Row 15 Wallballs 15 DB Sumo Deadlift High Pull 15 Sprawls Rx WB 20/14 DB 50/35 Rx+ WB 30/14 DB 70/50 One DB for…
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