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Feb 22nd 2022

CrossFit One World – CrossFit

Strength

12 Min E2MOM

Complete a Complex

Level-Clean Complex

Deadlift

Hang Power Clean

Power Clean

Front Squat

Clean
Set 1 – 65%

Set 2 – 65%

Set 3 – 70%

Set 4 – 75%

Set 5 – 75%

Set 6 – 80%

Of Clean 1 RM

Record Last Set

Metcon

Level 1 Booya (AMRAP – Rounds and Reps)

AMRAP 12 Mins

(Increase by 2)

2 Ring Muscle up or Bar Muscle ups

4 Thrusters 75/55 (RX+115/85)

6 Burpee

8 Cal Row(RX+ Assault Bike)
Example

1st Round

2 Muscle Up

4 Thrusters

6 Burpee

8 Cal Row

2nd Round

4 Muscle Up

6 Thrusters

8 Burpee

10 Cal Row

3rd Round

6 Muscle Ups

8 Thrusters

10 Burpee

12 Cal Row

4th Round

Ect…..

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