CrossFit One World – CrossFit

Weightlifting

Establish a heavy Single within 14 Mins

Suggested:

Every 2 Min

Set 1 – Bar or 50% – 5 Reps

Set 2 – 50% – 65% – 5 Reps

Set 3- 65 % – 75% – 3 Reps

Set 4 – 75%- 85 % – 2 Reps

Set 5 -85% – 90% – 1 Reps

Set 6- 90% 95% -1 Reps

Set 7 – 95%- 101+ Percent 1 Rep

Back Squat

The Finisher (Time)

“The Finisher”

For Time

2,000 meter Row

Every 2 minutes, perform:

15 Sit-Ups

With a running clock, as fast as possible complete the 2,000 meter Row. Every 2 minutes, get off from the rower to perform 15 Sit-Ups.

Score is the time on the clock when the 2,000 meter Row is completed.