CrossFit One World – CrossFit
Strength
Back Squats (8-8-8-8-8+)
E2MOM x 5
Back Squats
4 Sets of 8 @ 70% of 1RM
1 Sets of 8+ @ 70%
Using same weight you used from last week
FLOW: Complete 4 sets of 8 back squats. For the final set, complete 1 set of 8 or more back squats. This is essentially a “near max set.” Leave 2-3 reps in the tank.
SCORE: Enter reps completed for the set of 8+
Metcon
Metcon (Time)
5 Rounds For Time:
30 Double Unders/45 Singles
15 Overhead Squats 95/65 lbs
3 Rope Climbs (15ft.)
Scale: Rope Climbs
– Reduce Reps
– Climb 8-10 ft.
– 3 Pull Ups per Rope Climb