CrossFit One World – CrossFit
Clean Technique (EMOM for 12 minutes)
Clean Technique
E2MOM x 6
2 Clean Pulls
2 Hang Clean High Pulls
2 Tall Cleans
Load bar at 65-70% of your 1 RM Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
Ascending Ladder for 12 Minutes:
3 Calorie Row
3 Kettlebell Swings
3 Wallballs
6 Calorie Row
6 Kettlebell Swings
6 Wallballs
9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.
Kettlebell Pounds – 53/35
Wallball Pounds – 20/14