CrossFit One World

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CrossFit One World – CrossFit

Metcon (Time)

Team of Two 6 RFT

Accumulate Reps

21-15-9 ( Must Finish Within Time Permitted )

Alt DB Snatch

Wallball 20/14 Does Not Change

Cap 3 Min

If Completed add weight and 3 Mins to your remaining time then repeat Round and Reps, 3 Mins cap becomes 6 Mins Cap. If not completed do not add weight just reset to next round.

Also Weight will Increase ( Single DB )

3 Min CAP 15/30

6 Min CAP 25/40

9 Min CAP 35/50

Change TO BAR

12 Min CAP 55/95 ( PS )

15 Min CAP 95/135 ( PS )

20 MIN CAP 95/135 ( PS )
Listen to coach explanation!

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