CrossFit One World – OW Fit
Front Squat (3×5, 3×3)
6 x E2MOM
*Start at 50% of 1RM Clean, add weight each round. Weight can be 5# each round, it does not have to get heavy fast.
*Take from the ground
1×5 @ 50%
1×5 add weight
1×5 add weight
1×3 add weight
1×3 add weight
1×3 add weight
ZOOM:
EMOM for 15 Mins
Min 1- 10 Reverse Curls
Min 2 -10 Hammer Curls
Min 3- 10 Alt Bicep Curls
Metcon (Time)
For Time:
600M Run
50 air squats
40 burpees
50 air squats
600 M Run
ZOOM:
5 Rounds
20 Push Presses
15 Air Squats
10 Sumo Deadlift High Pulls
5 Burpees