CrossFit One World – CrossFit

Strength

Push Press (E2MOM x 5 at 70 – 75%)

Metcon (Time)

For Time:

Buy In:

400 meter Run

Then, 2 Rounds of:

8 Dumbbell Burpees to Presses (2×45/30 lb)

100 meter Farmer’s Carry (2×45/30 lb)

8 Dumbbell Burpees to Presses (2×45/30 lb)

100 meter Front Rack Shoulder Carry (2×45/30 lb)

Buy Out:

400 meter Run

TIME CAP: 25 min

With a running clock, complete the run and dumbbell movement as quickly as possible.

Score is time competed to do all of the runs and dumbbell movements.

Intended Stimulus: The carries coupled with the dumbbell burpees will tax the shoulders. Grip will become a factor with the long carries plus the shoulder pump.

Strategy: Stick with it and take breaks during the carries. The heart rate should come down enough to where you can push it on the final run.