EMOM 10 mins. alternating
1st min. 3 bar muscle ups
2nd min. 5 HSPU or 5 wall walks
Dead lifts 6-6-6-6-6
Establish a 6 rep max touch and go DL. Look at your recent work outs in high rep ranges and try to match or beat those efforts.
New lifters should keep the loads light and work on proper body mechanics as they increase in weight.
For time: 18-15-12-9-6
Dead lift 155/225
Burpee pull-ups
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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