CrossFit One World – CrossFit
Warm-up
Optional Warm Up
3 Rounds
30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Sit Ups
Strength
10 Min E2MOM
Deadlift
Set 1- 65% – 70% 5 Reps
Set 2 70% – 75% 5 Rep
Set 3 75% – 80% 3 Rep
Set 4 80% – 85 % 3 Rep
Set 5 Same as Set 4
Record Last Sets at Wodify
Deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
5 Deadlift 205/155 or 3 Tire Flips
10 Hand Release Push Ups
15 KB Sumo Deadlift High Pull 70/53