CrossFit One World – CrossFit
Strength
12 Min EMOM
Odd: 6 DB Bent Over Row
Even: 2 Strict Press
2 Push Press
1 Push Jerk
1 Split Jerk
Odd: Bent Over Row
Even: Level Press Complex
Strict Press
Push Press
Push Jerk
Split Jerk
Metcon
RX: Metcon (4 Rounds for reps)
For Reps
4 Round
Dropping a bar with NO PLATE 5 CLASS BURPEE
1st Min Shoulder to Overhead 45/35
2nd Min Push Up
3rd Min Back Squat 45/35
4th Min Thrusters 45/35
5th Min Rest
RX+: Metcon (4 Rounds for reps)
For Reps
4 Round
1st Min Shoulder to Over Head 115/75
2nd Min Handstand Push Up
3rd Min Back Squat 115/75
4th Min Thrusters 115/75
5th Min Burpees