CrossFit One World – CrossFit
Strength
Deadlifts (3-3-3-3)
Deadlift E2MOM x 4
3-3-3-3
Start at 65-70% 1 RM and add each round to no more than 80% for your last rounds.
Metcon
Metcon (Time)
For time:
200 Meter Run
4/3 Legless Rope Climbs, 12 ft*
8 Squat Snatches, 95/65 lbs
*200 Meter Run
3/2 Legless Rope Climbs, 12 ft
6 Squat Snatches, 95/65 lbs
200 Meter Run
2/1 Legless Rope Climbs, 12 ft
4 Squat Snatches, 95/65 lbs
200 Meter Run
1 Legless Rope Climbs, 12 ft
2 Squat Snatches, 95/65 lbs
22 Minute Time Cap
*12′ is top of the pull-up rig
Substitute:
Standard 15 ft. Rope Climb
RX+
*20/16 Cal Echo/Assault Bike
135/95 lbs
This is a new skill for most as it is different from a standard rope climb and requires all upper body pulling strength.