CrossFit One World – CrossFit
Back Rack Reverse Lunges (12 Min E2MOM
4 Rep Back Rack Reverse Lunges
(2-Left 2-Right)
3 Rep Tempo Back Squat
(5 Second Count Descent, Rapid drive up)
@ 70% 1 RM Back Squat)
Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor.
Back Squat: Focus on slowing down on the descent
Back Squat
Metcon (Time)
4 Rounds
50 Feet Farmers Carry
25 Wall Balls
25 Sit ups
Rx DB(2) 50/35 WB 20/14
Rx + Vest 20/14 DB(2) 50/35 WB 20/14