CrossFit One World – CrossFit
Stamina Squats (EMOM for 12 minutes)
Stamina Squats
EMOM X 12 Alternating between
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
We are increasing weight this week to 56% of your 5 RM Back Squat
Metcon (AMRAP – Rounds and Reps)
Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 45/35 lb
Rest 3:00
Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 65/45 lb
Rest 3:00
Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 75/55 lb
Rest 3:00
Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats
Barbell – 95/65 lb