Skill Work: Muscle-ups
EMOM 6 minutes 2 ring muscle ups
Weightlifting: Deadlift & Rope Climb
EMOM 12 minutes 4 DL at 75% of 1 RM, alt 1 Rope Climb
Odd Minute: 4 Deadlifts
Even Minute: 1 Rope Climb
WOD:
For time: *15 Minute Cap*
60 Goblet Squats Rx: 32/24kg
EMOM: Start with 30 Double Unders until completion of 60 Goblet Squats
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
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×5 5 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
