CrossFit One World – CrossFit
Rope Climb
5 Rounds Of 90 Sec
2 Rope Climbs
Progression
5 Knees to Elbow
3 Rope with 5 Sec Hold
8 Min Rope Practice
Knees To Elbow
Push Press (5 Rounds of 90 Sec
5 Push Press
@ 50 % 1 RM
Add 5 Pounds Every Set)
Climb the Ladder (AMRAP – Rounds and Reps)
14 Minutes AMRAP
2 Pull-Ups
10 Wall balls
4 Pull-Ups
10 Wall balls
6 Pull-Ups
10 Wall balls
8 Pull-Ups
10 Wall balls
*Add two reps to the Pull-Ups each round. Wall ball reps remains the same
Rx WB 20/14
Rx + Vest 20/14 WB 20/14