CrossFit One World – CrossFit
Back Rack Reverse Lunges (12 Min E2MOM
8 Reps Total (4 Left 4 Right)
@ 70 % of Body weight
Increase Weight by 5 every set)
Metcon (AMRAP – Rounds and Reps)
12 Min E2MOM (6 Rounds)
On top of every 2 Min do
10 Wallballs
then remaining time
1+ Devil’s Press
2+ DB Walking Lunges
Keep increasing by 1 DP and 2 DBWL
Continue where you left of
Rx- WB 20/14 DB 50/35
Rx+ WB 30/20 DB 70/50
Example
Round 1
1 Devil’s Press
2 DB Walking lunges
Round 2
2 Devil’s Press
4 DBWL