CrossFit One World – CrossFit
Strength
Strict Press (5 – 5 – 5 – 5 – 5+)
E2MOM x 5
4 Sets of 5 Reps @ 70-75% of 1RM
1 Set of 5+ Reps @ 70-75%
FLOW: Complete 4 sets of 5 unbroken strict presses from a rack. For the final set, complete 5 or more unbroken strict presses. This is essentially a “near max set.” Leave 2-3 reps in the tank.
SCORE: Enter reps completed for the set of 5+
Metcon
Metcon (Time)
3 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 135 / 95 lbs
16 Box Jump Overs (24″/20″)