Skill Work: Weighted Step-ups
Tabata box step ups with 24/16 kg weight
Weightlifting: Power Clean
E2MOM 14 Mins 3 P.C @ 80% alt w/ rope climb/Bar Muscle Up
WOD: AMRAP in 13 Minutes
- 9 Toe-to-bar
- 12 over head squats 95/65
- 15 Box Jump 24/20
Skill Work: Weighted Step-ups
Tabata box step ups with 24/16 kg weight
Weightlifting: Power Clean
E2MOM 14 Mins 3 P.C @ 80% alt w/ rope climb/Bar Muscle Up
WOD: AMRAP in 13 Minutes
CrossFit One World – CrossFit 12 days of Christmas (Time) For time 1-100 Meter Run 2-Burpee Box jump Overs 3-Thrusters 4-Knees to Chest 5-Burpees 6-Dumbbell Grounds to Overhead 7-Push Ups 8-Jumping Lunges 9-Kettlebell Swings 10-Shoulder to Overhead 11-Goblet Squats 12-Jumping Pull Ups
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (Time) For Time 5 Rounds 10 Box Jumps 5 Front Squat 10 Burpees Rx Box 24/20 Bar 135/95 Rx+ Box 30/24…
Announcements Holiday schedule: Christmas Eve, 12/24 Open gym: 11am-1pm Christmas Day, 12/25 CLOSED Merry Christmas to you and your family! CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-4th for 2 Reps Set: 5th-6th for 1 Rep Start @ 80% 1 RM Deadlift Increase 5 Every Set) Metcon (AMRAP – Rounds…