CrossFit One World – CrossFit
Clean Complex (E2MOM for 10 Minutes @ 90% of 1RM Clean & Jerk)
Deadlift
Hang Power Clean
Power Clean
Front Squat
Clean
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes
6 Ring Dips
6 Front Squats (135/95 lb)
200M Run
RX+ (125/155)
On a 15 minute clock, perform 6 Ring Dips then 6 Front Squats (start with the barbell on the ground). Then, run 200m. Repeat as many times as possible until the 15 minutes is up.
Scaling Options:
Banded Ring Dips
Box Tricep Dips