CrossFit One World – CrossFit
Total Body Lift + Short Metcon
Warm-Up (No Measure)
2min Jump Rope
–
3 Rounds:
8 Empty Bar Push Press
10 Front Rack Lunges
6 Jumping Air Squats
Strength (5 Rounds for weight)
Every 3min x 5
4 RDL’s
3ea SL Box Jump
Go up 5-10lbs from last week
Conditioning (4 Rounds for time)
4RFT: 10min Cap
100 Double Unders or 100 singles
6 Squat cleans 155/105
10 Hand release Push-ups
rx+: 185/125
Accessories (No Measure)
3 sets:
25 DB Reverse Fly’s
20 MB Russian Twist
rest 60s