CrossFit One World

Crossfit 1/28/2022

CrossFit One World – CrossFit

Strength

Back Squats (8-8-8-8-8+)

E2MOM x 5

Back Squats

4 Sets of 8 @ 70% of 1RM

1 Sets of 8+ @ 70%

Using same weight you used from last week

FLOW: Complete 4 sets of 8 back squats. For the final set, complete 1 set of 8 or more back squats. This is essentially a “near max set.” Leave 2-3 reps in the tank.

SCORE: Enter reps completed for the set of 8+

Metcon

Metcon (Time)

5 Rounds For Time:

30 Double Unders/45 Singles

15 Overhead Squats 95/65 lbs

3 Rope Climbs (15ft.)

Scale: Rope Climbs

– Reduce Reps

– Climb 8-10 ft.

– 3 Pull Ups per Rope Climb

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