CrossFit One World – CrossFit

Strength

Negative/Strict/Weighted Strict Pull-Ups

EMOM x 10

Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups.

*If you do not have strict, work on negative, if you have strict, work on weighted.*

Push Press (5×3 E2MOM at 80 – 85%)

Metcon (AMRAP – Rounds and Reps)

Three 6-minute AMRAPs in 20 minutes

Buy-in: 600 meter Run

Then, AMRAP in remaining time:

12 Front Squats (95/65)

12 Pull-Ups

Then, 1 minute Rest

With a running clock start the first 6-minute AMRAP with an 600 meter Run. In the remaining time perform the front squats and pull-ups. Rest from 6:00-7:00 then repeat twice more. Score is total rounds & reps completed in the three AMRAPs.