CrossFit One World – CrossFit

Front Squat (10 Min E2MOM
4 Rep Front Squat
@ 80% – 85%)

$$ Poke The Bear (AMRAP – Rounds and Reps)

AMRAP in 20 minutes
Cash In:
100 meter Farmers Carry (50/35 lb)

Then, AMRAP of:
5 Bear Complexes (95/65 lb)
10 Bar Over Burpees
15 calorie Assault Air Bike

Make sure to check the time and give yourself about 2 minutes before the 20 mins is over to complete the farmer’s carry. cash out

Finally, Cash Out:
100 meter Farmer’s Carry (50/35lb)

1 bear complex consists of: 1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.

THAT’S ALL FOLKS!!!!

Send your feedback to info@crossfitoneworld.com regarding the program. Til next time.