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