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March 16th 2022

CrossFit One World – CrossFit

Strength

Establish a Heavy

1 Rep Max within

20 Mins

Shoulder Press

Push Press

Push Jerk

Note: Primary Goal is to establish a heavy Shoulder Press. By any chance you establish that early move on to Push Press and so on.

Shoulder Press

Push Press

Push Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Shoulder to Over Head 115/75

10 Cal Row

15 Push Ball 20/14

20 Double Under

Rx Bar 115/75 WB 20/14

Rx+ Bar 135/95 WB 30/20 Assault Bike 10 Cal

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