CrossFit - Mon, Feb 6 - CrossFit One World

CrossFit – Mon, Feb 6

CrossFit One World – CrossFit

Deadlift (5 Rounds for weight)

E2MOM x 5

7 – 5 – 5 -3 – 3 Reps Each Round

Start at 65-70% and work up to no more than 80% of your 1 RM

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Metcon (No Measure)

Every 1 min for 20 mins, alternating between:

Min 1: 1x “Macho Man” 135/95 lbs

Min 2: 10 Pull-ups

Min 3: 10 Box Jump Overs, 24/20 in

Min 4: Max Calorie Row

Min 5: Rest 1 min

Macho Man is 3 Hang Power Cleans + 3 Front Squats + 3 Push Jerks

Reduce reps/load if you cannot complete the prescribed reps within 45 seconds.

Scaling Options:

Ring rows, Jumping pull-ups

Adjust box height, box step overs

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