CrossFit One World – CrossFit
Dips (EMOM
Weighted Bar Dips
3 x 5 reps + max reps )
find a weight a perform weighted dips. the 4 round, perform max reps
Shoulder Press (E2MOM
5 reps at 45% of 1RM
5 reps at 55% of 1RM
5 reps at 65% of 1RM
3 reps at 75% of 1RM
*Max reps at 85% of 1RM)
* perform max reps stopping 1-2 reps before failure
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 Hang Power Cleans 95/65
5 Push Jerks 95/65
10 Box Jump Overs 24/20”