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CrossFit One World – CrossFit

Squat Cleans

Squat Clean

On the 2:00 x 7 Sets:

6 Handstand Push Ups

6 Toes to Bar

1 Squat Clean

Load bar to 70-75% 1RM. Reduce reps if unable to complete within 90 seconds.

Metcon (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

We are accumulating as many strict pull ups

Within this 20 min window
The flow of the workout is as follows: run 400 meters, then do max pullups, run 400 meters, do max pullups until the 20 minutes are up. On the pull ups I recommend picking a fixed number, say 5 and try to stick to it. It can be unbroken, or singles.

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