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CrossFit – Fri, Oct 13

CrossFit One World – CrossFit

Back Squat (E2MOM
3 reps at 45% of 1RM
3 reps at 55% of 1RM
3 reps at 65% of 1RM
3 reps at 75% of 1RM
3+ reps at 85% of 1RM)

Metcon (Time)

For time:

500 m Row

50 Plate Overhead Lunges 45/25#

50 Plate Squats 45/25#

500 m Row

50 Plate Squats 45/25#

50 Plate Overhead Lunges 45/25#

500 m Row

RX+ – weight 400m run for 500m row
WOD is performed with a single plate.

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