Skill Work: Weighted Pull-ups
EMOM 6 mins 3 weighted pull ups
Weightlifting: Front Squat
E2MOM 12 Minutes of 3 Front Squats at 85% of 1RM
WOD: For time -cap: 15 minutes
10 to 1 : AMERICAN Kettle Bell swings 32/24 KG
1-10 : Burpee box jumps 24/20″
Start with 10 American KB Swings and 1 Burpee Box Jump, then 9 KB swings and 2 Burpee Box Jumps, then 8 KB swings and 3 Box Jumps… etc
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Wall Walks 10 Cal Row 5 KB Sumo Deadlift-High Pull 10 Russian KB Swings Rx KB 70/53 Rx+ Vest 20/14 KB 70/53
CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…
CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (8 Rounds for reps) 16 Min E2MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50
