CrossFit One World – CrossFit
Metcon
Metcon (Time)
ROWING INTERVALS
4 x 400m
*Rest 1 min between sets*
Record your slowest time
Strength
Strict Press (E2MOM x 5 at 65 – 70%)
E2MOM x 5 at 65 – 70%
Metcon
Metcon (Time)
“TATER THE WAITER”
For Time:
27-21-15-9-3
KB Taters (53/35)
50′ Front Rack DB Waiter Lunges between each round (35/25)
(Switch arms every 25′)
*KB tater is a Russian KB swing into a goblet squat.
*For lunges – 1 DB overhead and one in the front rack position (must be fully gripping the handle, no resting the handle on your shoulder)