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.