CrossFit One World – CrossFit
Deadlift (5 Rounds for weight)
E2MOM x 5
7 – 5 – 5 -3 – 3 Reps Each Round
Start at 65-70% and work up to no more than 80% of your 1 RM
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Metcon (No Measure)
Every 1 min for 20 mins, alternating between:
Min 1: 1x “Macho Man” 135/95 lbs
Min 2: 10 Pull-ups
Min 3: 10 Box Jump Overs, 24/20 in
Min 4: Max Calorie Row
Min 5: Rest 1 min
Macho Man is 3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks
Reduce reps/load if you cannot complete the prescribed reps within 45 seconds.
Scaling Options:
Ring rows, Jumping pull-ups
Adjust box height, box step overs