Weightlifting: Clean and Jerk 6 x E2MOM
2 x (2+1) @ 60%
2 x (2+1) @ 70%
1 x (1+1) @ 80%
1 x (1+1) heavy single
Clean Pull 5 x EMOM
75% 3 x 3
80% 2 x 2
WOD: 6 x E2MOM
15 Pull Ups/Dips
Cal row with remaining time
*alternate pull ups and dips each round
*if 125 cals accumulated, wod is complete
CrossFit One World – CrossFit Bench Press (5 set x 8 reps, building up to 60% of 1rm max) Metcon (No Measure) 4 Rounds for Time 6 Rope Climbs 12 HSPUs 24 Box Jumps (20/24)
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) Metcon (Time) 20 Double Unders 21 Thrusters 21 Pull Ups 20 Double Unders 15 Thrusters 15 Pull up 20 Double Unders 9 Thrusters 9 Pull ups Rx 75/45 Rx+ 105/75 Time Cap…
CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAPS 20 Russian KB Swings 10 Goblet Squats 25 Feet Single Arm Overhead KB Walking Lunges RX KB 70/53
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