CrossFit One World – CrossFit
Strength
12 Min E2MOM
Complete a Complex
Level-Clean Complex
Deadlift
Hang Power Clean
Power Clean
Front Squat
Clean
Set 1 – 65%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 75%
Set 6 – 80%
Of Clean 1 RM
Record Last Set
Metcon
Level 1 Booya (AMRAP – Rounds and Reps)
AMRAP 12 Mins
(Increase by 2)
2 Ring Muscle up or Bar Muscle ups
4 Thrusters 75/55 (RX+115/85)
6 Burpee
8 Cal Row(RX+ Assault Bike)
Example
1st Round
2 Muscle Up
4 Thrusters
6 Burpee
8 Cal Row
2nd Round
4 Muscle Up
6 Thrusters
8 Burpee
10 Cal Row
3rd Round
6 Muscle Ups
8 Thrusters
10 Burpee
12 Cal Row
4th Round
Ect…..