CrossFit One World – CrossFit

Snatch (E2MOM FOR 12 MINS 6 SETS 2 HANG SNATCH + 1 SNATCH )

@ 75%-80% OF 1 RM SNATCH

Metcon (Time)

5 Rounds for Time

21 calorie Row

15 Burpee Box Jump Overs (24/20 in)

9 Front Squats (95/135)

Time Cap: 25 minutes

With a running clock, complete 5 rounds of the prescribed work in the order written as fast as possible (“For Time”).

Score is the time on the clock when the last round of the Front Squats is completed.

Tips and Strategy

Push the machine but don’t redline. Stay controlled on Burpees and pick a Front Squat weight that’s moderate and should be done unbroken.