CrossFit One World – CrossFit
Strength
Level-Clean Complex
Deadlift (Stop before hip extension)
Hang Power Clean
Front Squat
Clean (Not Power)
12 Min E2MOM
Complete a Cycle
@ 65%-70% 1 RM
Metcon
Level 1 Grease Lighting (10 Rounds for reps)
20 Min E2MOM
15/10 Cal Row/ RX+ Assault Bike
10 Thruster 45/35 Rx+ 95/65
Buy out 10 Bar Facing Burpee + Penalty Reps
Penalty Rep are the accumulated reps that you didn’t finish within the E2MOM
Example: Finish The Cal Row and only did 7 Thruster out of 10 Three Reps are penalty rep since the 2min Expired.