CrossFit One World – CrossFit
Strength
Overhead Squat (3-3-3-3)
E2MOM x 4
Overhead Squat 3-3-3-3
Use the heaviest weight you can for each set.
70+% 1RM
Metcon
Metcon (Time)
For time:
2 rounds of:
10 Snatches, 115/85 lbs
10 Bar Facing Burpees
— Rest 1:30 —
2 rounds of:
10 Snatches, 95/65 lbs
10 Bar Facing Burpees
— Rest 1:30 —
2 rounds of:
10 Snatches, 75/55 lbs
10 Bar Facing Burpees
Time cap: 18 mins
The goal is to finish each 2 rounds of work in less than 5 mins
Modifications:
Reduce weights