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CrossFit One World – CrossFit

Tempo Clean Deadlift

Tempo Clean Deadlift

EMOM x 10

1 Clean Deadlift 7s down and 7s up

Start at 40% 1 RM and work up 5-10% Each Round
Stay over the bar and posterior chain stays engaged. Do not finish with a full extension as you would with a standard deadlift.

Metcon (No Measure)

Metcon

E4MOM x 5 (20 Minutes)

Complete 1 round in each 4 min window

3 Chest to Bar Pull-Ups

6 Toes to Bar

9 Deadlifts (125/185 lbs)

12 Burpees
Your goal is to finish around 3 minutes. Either cap yourself at 3 minutes or reduce the burpees.

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