CrossFit One World – CrossFit
Warm-up
Optional Warm Up
3 Round
20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Strength
12 Min E2MOM
2 Clean Pulls
2 Hang Power Cleans
2 Jerks
@78% of 1RM Clean and Jerk
Clean Pull
Hang Power Clean
Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
20 Double Under
10 Ground to Over Head 135/95
20 Front Squat 135/95
100m Run
REST 60 SEC:
6 MIN AMRAP
20 Double Under
10 Ground to over Head 155/105
20 Front Squat 155/105
100m