CrossFit One World – CrossFit
Warm-up
Optional Warm Up
3 Rounds
30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Sit Ups
Strength
10 Min E2MOM
Deadlift
Set 1- 65% – 70% 5 Reps
Set 2 70% – 75% 5 Rep
Set 3 75% – 80% 3 Rep
Set 4 80% – 85 % 3 Rep
Set 5 Same as Set 4
Record Last Sets at Wodify
Deadlift
Metcon
Metcon (Time)
50 Cal Row
10 Burpee Box Jump 24 /20
10 KB Sumo Deadlift High Pull 70/53
40 Cal Row
10 BBJ
10 KB SDHP
30 Cal Row
10 BBJ
10 KB SDHP
20 Cal Row
10 BBJ
10 KB SDHP
10 Cal Row
10 BBJ
10 KB SDHP