CrossFit One World – CrossFit
Metcon
Metcon (Time)
“ROWING INTERVALS”
5 x 300m
*Rest 1 min between each set*
Record slowest time.
Strength
Push Press (5×5 E2MOM at 60-65%)
Metcon
Metcon (Time)
“BURPEE BONANZA”
For time:
20 Burpees – Goblet Squats (x1)
18 Burpees – Alt. Snatches (x1)
16 Burpees – Reverse Lunges (x2)
14 Burpees – Suitcase Sit-Ups (x1)
12 Burpees – Renegade Rows (x2)
10 Burpees – Push Press (x2)
8 Burpees – OHS (x1)
6 Burpees – Thrusters (x2)
4 Burpees – Devils’ Press (x2)
2 Burpees – Man Makers (x2)
*Number (1 or 2) next to movement indicates using 1 or 2 dumbbells for that movement*
For each number, you will perform those number of burpees then the following dumbbell movement with that same number. EX: 20 burpees then 20 goblet squats, then 18 burpees and 18 alt. dumbbell snatches… etc.