WOD: 3 RFT – 20 Min Cap
30/20 cal row
20 C2B pull up
20 DB overhead squat 50/35
Rx+
3 RFT – 20 Min Cap
30/20 cal row
8 ring MU
20 DB overhead squat 50/35
*Must be ring muscle ups, bar muscle ups will not be Rx+
WOD: Team of 2
2 RFT – 25 Min Cap
60/50 Cal Row
40 Push Ups
30 Deadlifts 245/155
400m Run Together with a Band
50 Alternating Pistols/100 Air Squats
CrossFit One World – CrossFit Rope Climb (10 Min Novice-Rope Climb Practice Moderate- E2MOM 1 Rope Climb Advance- EMOM 1 Rope Climbs) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Pull ups 10 Push Up 15 Air Squat Rest/ Transition 60 Seconds Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Power…
CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…
CrossFit One World – CrossFit Zots Press (12 MIn E2MOM 4 Reps Sots/Zots Press @ Bar/ 35% Body Weight) Metcon (Time) 4 Rounds for time 30 Double Unders 15 Hang Power Cleans 30 Sit Up 15 Hand Release Push Up Rx 135/95 Rx+ 155/115
