CrossFit One World – CrossFit

Back Squat (10 Min E2MOM
6 Rep Back Squat
@ 60% – 65%
(Emphasis on Position and Speed))

Romanian Deadlift (RDL) (5 Round of 90 Sec (7.5 Mins)
5 Reps
@ 60% – 65%)

TKL “The Getaway” (AMRAP – Reps)

AMRAP in 5 Minutes

200 Meter run

20 Kettlebell Swings (53/35 lb) (American Swings)

15 Goblet Squats (53/35 lb)

Max Effort Burpees

Rest 1 minute

AMRAP in 5 Minutes

200 Meter run

20 Kettlebell Swings (53/35 lb)

15 Goblet Squats (53/35 lb)

Max Effort Burpees

Rest 1 minute

AMRAP in 5 Minutes

200 Meter run

20 Kettlebell Swings (53/35 lb)

15 Goblet Squats (53/35 lb)

Max Effort Burpees

These 5 minute AMRAPs will go by quickly. With 1 minute rests built in between each round. Focus on pushing hard through each segment in order to get in as many Burpees as possible before the 5 minutes is up. In this workout we are only counting the total number of Burpees.