CrossFit One World – CrossFit

Upper Body Strength Development (5 Rounds for weight)

E2MOM x 5

As a single set complete:

8R/8L Single Dumbbell Rows

6-8 Strict Ring Dips/Box Dips

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Metcon (Time)

Metcon

For time:

18 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

9 Chest to Bar Pull Ups

14 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

7 Chest to Bar Pull Ups

10 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

5 Chest to Bar Pull Ups

6 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

3 Chest to Bar Pull Ups

3 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in

1 Chest to Bar Pull Ups

Dumbbell Box Step Overs- dual dumbbell

Time Cap: 12 Minutes

Scaling Options:

Reduce Load/Single DB Step Overs

Reduce Box Height

Jumping Chest To Bar Pull Ups

Pull Ups/Jumping Pull Ups/Ring Rows