CrossFit One World – CrossFit

Strength

Pause Front Squat (5-5-5-5-5)

E2MOM x 5

5 Front Squat with 3 sec pause the the bottom of the movement.

Start at 45% 1 RM to no more than 55% 1 RM.

Metcon

Metcon (4 Rounds for time)

4 rounds, each round for time, of:

18 Double Dumbbell Front Rack Walking Lunges, 50/35 lbs

15 Double Dumbbell Deadlifts, 50/35 lbs

12 Double Dumbbell “Bench” Press lying on the Floor, 50/35 lbs

9 Double Dumbbell Box Step-ups, 50/35 lbs, 20 in

Rest 2 mins between each round.

DBs can be held anyway on box step ups. Must stand to full extension on the box step ups.

Focus on going unbroken for each of the movements. Challenge yourself by going unbroken on multiple movements, i.e. going directly from deadlifts to bench press. We are looking for 2:30-3:00 per round.