CrossFit One World – CrossFit

Metcon

Metcon (Time)

“ROWING INTERVALS”

5 x 300m

*Rest 1 min between each set*
Record slowest time.

Strength

Push Press (5×5 E2MOM at 60-65%)

Metcon

Metcon (Time)

“BURPEE BONANZA”

For time:

20 Burpees – Goblet Squats (x1)

18 Burpees – Alt. Snatches (x1)

16 Burpees – Reverse Lunges (x2)

14 Burpees – Suitcase Sit-Ups (x1)

12 Burpees – Renegade Rows (x2)

10 Burpees – Push Press (x2)

8 Burpees – OHS (x1)

6 Burpees – Thrusters (x2)

4 Burpees – Devils’ Press (x2)

2 Burpees – Man Makers (x2)

*Number (1 or 2) next to movement indicates using 1 or 2 dumbbells for that movement*
For each number, you will perform those number of burpees then the following dumbbell movement with that same number. EX: 20 burpees then 20 goblet squats, then 18 burpees and 18 alt. dumbbell snatches… etc.