CrossFit One World – CrossFit

Metcon (Time)

10 Rounds for Time (with a Partner)

8 Deadlifts (185/155 lb)

12 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)

21 Wall Balls (20/14 lb)

Every 3 minutes starting at 0:00, complete:

5 Synchronized Burpees

Cash-Out: 1,234 meter Row (each)

With a running clock, complete 10 rounds of 8 Deadlifts, 12 Alternating Dumbbell Hang Clean-and-Jerks, and 21 Wall Ball Shots as fast as possible (“For Time”). Each partner will finish 1 round before switching. Every 3 minutes starting at 0:00, athletes will complete 5 Synchronized Burpees before proceeding where they left off. After the 10 rounds, each athlete will row 1,234 meters.

Score is the time on the clock when the cash-out is completed.

Scaling Options

Intermediate

10 Rounds for Time (with a Partner)

8 Deadlifts (155/105 lb)

12 Alternating Dumbbell Hang Clean-and-Jerks (35/20 lb)

21 Wall Balls (14/10 lb)

Every 3 minutes starting at 0:00, complete:

3 Synchronized Burpees

Cash-Out: 1,234 meter Row (each)

Beginner

10 Rounds for Time (with a Partner)

8 Deadlifts (105/95 lb)

12 Alternating Dumbbell Hang Clean-and-Jerks (20/15 lb)

21 Wall Balls (10/6 lb)

Every 3 minutes starting at 0:00, complete:

5 Synchronized Jumping Jacks

Cash-Out: 1,234 meter Row (each)

With a running clock, complete 10 rounds of 8 Deadlifts, 12 Alternating Dumbbell Hang Clean-and-Jerks, and 21 Wall Ball Shots as fast as possible (“For Time”). Each partner will finish 1 round before switching. Every 3 minutes starting at 0:00, athletes will complete 5 Synchronized Burpees before proceeding where they left off. After the 10 rounds, each athlete will row 1,234 meters.

Score is the time on the clock when the cash-out is completed.