CrossFit One World – CrossFit
Front Squat (5 Rounds for weight)
E2MOM x 5
1 Front Squat + 1 Pause Front Squat+ 1 Front Squat
Pause 2 seconds at the bottom
Start at 70% 1 RM and increase to 80-85%
Metcon (Time)
5 rounds for time:
12 Wallball Sit Ups Pick Load
3 Chest to Bar Pull Up
12 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
3 Chest to Bar Pull Ups
12 Wallball Situps
Rest 2 mins between each round.
Scaling Options:
5 Pull Ups/8 Ring Rows
Reduce Dumbbell Load
Focus on consistent times for each round while pushing to get the best overall time.