CrossFit One World – CrossFit

Upper Body Strength Development (5 Rounds for weight)

E2MOM x 5

Strict Press 6-5-4-3-2, using heaviest weight per set

Barbell Bent Rows 6-5-4-3-2, using heaviest weight per set

Complete the strict press reps at 65-70-75-80-85% 1RM. Aim to finish the rows as close to your 1 rep max as possible.
Score your strict press. Put your row weights in the notes/comments.

Metcon (Time)

For time:

30 Toes-to-bars

15 Power Cleans, 95/65 lbs

30 Toes-to-bars

15 Power Cleans, 115/75 lbs

30 Toes-to-bars

10 Power Cleans, 135/95 lbs

30 Step Lunges

10 Power Cleans, 185/125 lbs

30 Step Lunges

5 Power Cleans, 205/145 lbs

30 Step Lunges

5 Power Cleans, 225/155 lbs

Time cap: 24 mins

The weight for the power cleans increases as the reps decrease. Scale to your appropriate weight but challenge yourself.