CrossFit One World

CrossFit – Wed, Nov 1

CrossFit One World – CrossFit

20 Rep Squat (Widowmaker) (Weight)

Perform 20 rep squat in 1 set.

Start at roughly 40% of 1 Rep and add 5-10 pounds per week

If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a row
week 3

1-time exercise (AMRAP – Rounds and Reps)

12 min AMRAP:

• 2 Dumbbell Hang Cleans 30/20#

• 20 Double Unders

• 4 Dumbbell Hang Cleans 30/20#

• 20 Double Unders

• 6 Dumbbell Hang Cleans 30/20#

• 20 Double Unders

… continue adding 2 reps and 10 double unders each round

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