CrossFit One World – CrossFit
Metcon
A: Metcon (Time)
Solo WOD
10-9-8-7-6-5-4-3-2-1 Reps For Time
Burpees
Thrusters (95/65)
Burpees
Sumo Deadlift High-Pulls (95/65)
Burpees
Kettlebell Swings (53/35)
B: Metcon (Time)
Partner WOD
10-9-8-7-6-5-4-3-2-1 Reps
2 Rounds For Time
Burpees (**Synced)
Thrusters 95/65 (*Split)
Burpees (**Synced)
Sumo Deadlift High-Pulls 95/65 (*Split)
Burpees (**Synced)
Kettlebell Swings 53/35 (*Split)
*Split reps however on weighted movements – can both work at same time
**Synced Burpees – If not synced penalty run around building