CrossFit One World – CrossFit
Upper Body Strength Development (5 Rounds for weight)
E2MOM x 5
As a single set complete:
8R/8L Single Dumbbell Rows
6-8 Strict Ring Dips/Box Dips
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Metcon (Time)
Metcon
For time:
18 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
9 Chest to Bar Pull Ups
14 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
7 Chest to Bar Pull Ups
10 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
5 Chest to Bar Pull Ups
6 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
3 Chest to Bar Pull Ups
3 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
1 Chest to Bar Pull Ups
Dumbbell Box Step Overs- dual dumbbell
Time Cap: 12 Minutes
Scaling Options:
Reduce Load/Single DB Step Overs
Reduce Box Height
Jumping Chest To Bar Pull Ups
Pull Ups/Jumping Pull Ups/Ring Rows