CrossFit One World – CrossFit
Strength
Establish a Heavy
1 Rep Max within
20 Mins
Shoulder Press
Push Press
Push Jerk
Note: Primary Goal is to establish a heavy Shoulder Press. By any chance you establish that early move on to Push Press and so on.
Shoulder Press
Push Press
Push Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
5 Shoulder to Over Head 115/75
10 Cal Row
15 Push Ball 20/14
20 Double Under
Rx Bar 115/75 WB 20/14
Rx+ Bar 135/95 WB 30/20 Assault Bike 10 Cal