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