CrossFit One World – OW Fit
Back Squats (6 x 5)
EMOM for 5 mins @ 65% of 1RM Back Squat
If you don’t have a rack in your box, go light. You can clean the barbell from the ground, push press and behind the neck on the shoulders.
Metcon (Time)
“5150”
51 Box Jumps 20/24
50 Ab Mat Sit Ups
51 American Kettlebell Swings 35/53
50 Lunges
51 V-Ups (with Medball)
50 Push Press with 45#/35# Barbell
51 Supermans
50 Wallballs (14/20)
51 Burpees
50 Double Unders/Lateral Hops over Barbell
(TIME CAP: 35 Minutes)