CrossFit One World – CrossFit
Strength
Negative/Strict/Weighted Strict Pull-Ups
EMOM x 10
Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups.
*If you do not have strict, work on negative, if you have strict, work on weighted.*
Push Press (5×3 E2MOM at 80 – 85%)
Metcon (AMRAP – Rounds and Reps)
Three 6-minute AMRAPs in 20 minutes
Buy-in: 600 meter Run
Then, AMRAP in remaining time:
12 Front Squats (95/65)
12 Pull-Ups
Then, 1 minute Rest
With a running clock start the first 6-minute AMRAP with an 600 meter Run. In the remaining time perform the front squats and pull-ups. Rest from 6:00-7:00 then repeat twice more. Score is total rounds & reps completed in the three AMRAPs.