CrossFit One World – CrossFit

Strength

Clean and Jerk (20 minutes to establish a 1 RM clean and jerk)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

“Mind Eraser”

7 Hang Power Snatches (95/65)

7 Burpee Wall Ball

200 Meter Run

Looking to choose a weight on the barbell that athletes could complete Hang Power Snatches unbroken when completely fresh. Within the workout, these repetitions should be completed in 1-2 sets. Go light with the Wall Ball if you can’t hit the target or can’t do full depth squat. Also, scale the workout if you take more than 90 seconds to do 7 burpees when fresh. If not running today, complete one of the following: perform a 250 Meter Row or 15/10 Calorie Assault Bike. See video for Burpee Wall Ball

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