CrossFit One World – CrossFit

Strength

Overhead Squat (2-2-2-2-2)

E2MOM X 5

2 Overhead Squats

Starting at 65% of your 1 rep max and aim to finish at 80-85%

Metcon

Metcon (Time)

For time:

3 rounds of:

10 Power Cleans, 75/55 lbs

16 Wall Balls, 20/14 lbs

— Rest 3 Minutes —

3 rounds of:

8 Power Cleans, 95/65 lbs

16 Wall Balls, 20/14 lbs

— Rest 3 Minutes —

3 rounds of:

6 Power Cleans, 115/75 lbs

16 Wall Balls, 20/14 lb

The primary goal for this workout today is to cycle the power cleans for touch-and-go unbroken sets. I don’t mind if this means you have to then break up the wall balls, as long as you can keep your barbell sets unbroken.

Score is your total time including rest.