CrossFit One World – CrossFit
Weightlifting
Metcon (No Measure)
EMOM x 6 Rounds
Each minute complete the following complex:
6 Deadlifts
6 Hang Cleans
6 Front Squat
The objective is to complete the complex unbroken in 25 to 35 seconds.
85/115 lbs RX
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1 Reps
Strict Pull-ups
1-2-3-4-5-6-7-8-9-10 Reps
Box Jumps, 24/20 in
20 Minute Time Cap
Pull ups can be assisted but movement must be performed strict.
Focus on performing big sets on the pull ups