CrossFit One World – CrossFit

Skill Work

Warm-up (No Measure)

Tabata handstand holds.
On the wall or Free standing

Strength

Tempo Thruster + Push Press (2+2, 5x’s E2MOM(10 min) @ 60% )

3 seconds down, 1 second up (2x’s) + 2 push press

Metcon

“12/31” (Time)

31 Push Presses (75/55 lb)

31 Pull-Ups

31 Snatches (75/55 lb)

31 Sit-Ups

31 Toes-to-Bars

31 Push-Ups

31 Box Jumps (24/20 in)

31 Back Squats (75/55 lb)

31 Unbroken Double-Unders

31 Thrusters (75/55 lb)

31 Lunges

31 Burpees

Then, 365 meter Row

With a running clock, perform 31 repetitions of the 12 movements in the order written. Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over. After the Burpees, move immediately to the 365 meter Row to “cash out” and finish the workout.
(OUTDOOR SUBSTITUTIONS)

Pendlay for Pull Ups

V ups for T2b

Run for Row