9-11: Never Forget
Gymnastics:
Muscle-Ups (5×3) attempts of rx, scaled, seated, supported
Weightlifting:
Back Squats (5, 3, 1)
WOD: Cindy or Mary
RX: Cindy – 20-Minute AMRAP
RX+: Mary 20-Minute AMRAP
CrossFit One World – CrossFit Metcon (Time) 180106 Mod 5 rounds for time of: 400-meter run 20 pull-ups 10 clean and jerks Men: 185 lb. Women: 125 lb. Run is together, remaining work is you go, I go.
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Front Squat (5 Rounds of 90 Sec 4 Front Squat @ 60% 1 RM Add 5 Pounds Every Set) Cindy Track Star (AMRAP – Rounds and Reps) 20 Min AMRAP…
CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Front Squat (5 Rounds of 90 Sec 4 Front Squat @ 60% 1 RM Add 5 Pounds Every Set) Cindy Track Star (AMRAP – Rounds and Reps) 20 Min AMRAP…
