CrossFit One World – CrossFit
Strength
Overhead Squat (2-2-2-2-2)
E2MOM X 5
2 Overhead Squats
Starting at 65% of your 1 rep max and aim to finish at 80-85%
Metcon
Metcon (Time)
For time:
3 rounds of:
10 Power Cleans, 75/55 lbs
16 Wall Balls, 20/14 lbs
— Rest 3 Minutes —
3 rounds of:
8 Power Cleans, 95/65 lbs
16 Wall Balls, 20/14 lbs
— Rest 3 Minutes —
3 rounds of:
6 Power Cleans, 115/75 lbs
16 Wall Balls, 20/14 lb
The primary goal for this workout today is to cycle the power cleans for touch-and-go unbroken sets. I don’t mind if this means you have to then break up the wall balls, as long as you can keep your barbell sets unbroken.
Score is your total time including rest.