CrossFit One World – CrossFit
Strength
Push Press (E2MOM x 5 at 70 – 75%)
Metcon (Time)
For Time:
Buy In:
400 meter Run
Then, 2 Rounds of:
8 Dumbbell Burpees to Presses (2×45/30 lb)
100 meter Farmer’s Carry (2×45/30 lb)
8 Dumbbell Burpees to Presses (2×45/30 lb)
100 meter Front Rack Shoulder Carry (2×45/30 lb)
Buy Out:
400 meter Run
TIME CAP: 25 min
With a running clock, complete the run and dumbbell movement as quickly as possible.
Score is time competed to do all of the runs and dumbbell movements.
Intended Stimulus: The carries coupled with the dumbbell burpees will tax the shoulders. Grip will become a factor with the long carries plus the shoulder pump.
Strategy: Stick with it and take breaks during the carries. The heart rate should come down enough to where you can push it on the final run.