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CrossFit One World – CrossFit

Clean Technique (EMOM for 12 minutes)

Clean Technique

E2MOM x 6

2 Clean Pulls

2 Hang Clean High Pulls

2 Tall Cleans

Load bar at 65-70% of your 1 RM Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Ascending Ladder for 12 Minutes:

3 Calorie Row

3 Kettlebell Swings

3 Wallballs

6 Calorie Row

6 Kettlebell Swings

6 Wallballs

9’s, 12’s, 15’s… continuing to add (3) until the time cap is reached.

Kettlebell Pounds – 53/35

Wallball Pounds – 20/14

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