CrossFit One World – CrossFit
Metcon (Time)
10 Rounds for Time (with a Partner)
8 Deadlifts (185/155 lb)
12 Alternating Dumbbell Hang Clean-and-Jerks (50/35 lb)
21 Wall Balls (20/14 lb)
Every 3 minutes starting at 0:00, complete:
5 Synchronized Burpees
Cash-Out: 1,234 meter Row (each)
With a running clock, complete 10 rounds of 8 Deadlifts, 12 Alternating Dumbbell Hang Clean-and-Jerks, and 21 Wall Ball Shots as fast as possible (“For Time”). Each partner will finish 1 round before switching. Every 3 minutes starting at 0:00, athletes will complete 5 Synchronized Burpees before proceeding where they left off. After the 10 rounds, each athlete will row 1,234 meters.
Score is the time on the clock when the cash-out is completed.
Scaling Options
Intermediate
10 Rounds for Time (with a Partner)
8 Deadlifts (155/105 lb)
12 Alternating Dumbbell Hang Clean-and-Jerks (35/20 lb)
21 Wall Balls (14/10 lb)
Every 3 minutes starting at 0:00, complete:
3 Synchronized Burpees
Cash-Out: 1,234 meter Row (each)
Beginner
10 Rounds for Time (with a Partner)
8 Deadlifts (105/95 lb)
12 Alternating Dumbbell Hang Clean-and-Jerks (20/15 lb)
21 Wall Balls (10/6 lb)
Every 3 minutes starting at 0:00, complete:
5 Synchronized Jumping Jacks
Cash-Out: 1,234 meter Row (each)
With a running clock, complete 10 rounds of 8 Deadlifts, 12 Alternating Dumbbell Hang Clean-and-Jerks, and 21 Wall Ball Shots as fast as possible (“For Time”). Each partner will finish 1 round before switching. Every 3 minutes starting at 0:00, athletes will complete 5 Synchronized Burpees before proceeding where they left off. After the 10 rounds, each athlete will row 1,234 meters.
Score is the time on the clock when the cash-out is completed.