CrossFit One World – CrossFit
Max Effort Lower
Warm-up (No Measure)
3 sets:
15 Cal Bike or 20 Cal Row
10 Lateral Box Crossover Step-up 24/20″
10ea Bird-dogs
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Strength (5 Rounds for weight)
Every 3min x 5
1 Pause Front squat (2s pause)
5 Broad Jumps
Build to heavy single
Conditioning (AMRAP – Rounds and Reps)
AMRAP 12mins
15 TTB
12 Thrusters 95/65lbs
9 Cal Bike or 200m Run
RX+: 135/105
Accessories (No Measure)
4 sets:
15 DB Hammer Curls
25 Banded face pulls
rest as needed