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Sept 29th

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 (Time)

50 Cal Row

10 Burpee Box Jump 24 /20

10 KB Sumo Deadlift High Pull 70/53

40 Cal Row

10 BBJ

10 KB SDHP

30 Cal Row

10 BBJ

10 KB SDHP

20 Cal Row

10 BBJ

10 KB SDHP

10 Cal Row

10 BBJ

10 KB SDHP

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