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.