CrossFit One World – CrossFit

Overhead Squat (E2MOM for 10 mins 5 reps @ 65%-70% 1RM)

Goddessmaker (Time)

6 Rounds for Time:

8 Goddessmakers* (2×35/25 lb)

200 meter Run

Rest 2 minutes

*1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)

A Goddessmaker (an extended version of a Man Maker) consists of the following in order: Using Dumbbells, perform a pushup, then a plank row (aka: renegade row) each arm. Jumping the feet to the hands, stand and clean the dumbbells, perform a front squat then a push press. Finally, with the dumbbells overhead, perform a reverse lunge each leg.

Scaling

Intermediate

6 Rounds for Time

8 Goddessmakers (2×25/15 lb)

200 meter Run

Rest 2 minutes

Beginner

6 Rounds for Time

8 Goddessmakers (2×20/10 lb)

200 meter Run

Rest 2 minutes