CrossFit One World – CrossFit
Squat Cleans
Squat Clean
On the 2:00 x 7 Sets:
6 Handstand Push Ups
6 Toes to Bar
1 Squat Clean
Load bar to 70-75% 1RM. Reduce reps if unable to complete within 90 seconds.
Metcon (AMRAP – Reps)
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
We are accumulating as many strict pull ups
Within this 20 min window
The flow of the workout is as follows: run 400 meters, then do max pullups, run 400 meters, do max pullups until the 20 minutes are up. On the pull ups I recommend picking a fixed number, say 5 and try to stick to it. It can be unbroken, or singles.