CrossFit One World – CrossFit
Weightlifting
Establish a heavy Single within 14 Mins
Suggested:
Every 2 Min
Set 1 – Bar or 50% – 5 Reps
Set 2 – 50% – 65% – 5 Reps
Set 3- 65 % – 75% – 3 Reps
Set 4 – 75%- 85 % – 2 Reps
Set 5 -85% – 90% – 1 Reps
Set 6- 90% 95% -1 Reps
Set 7 – 95%- 101+ Percent 1 Rep
Back Squat
The Finisher (Time)
“The Finisher”
For Time
2,000 meter Row
Every 2 minutes, perform:
15 Sit-Ups
With a running clock, as fast as possible complete the 2,000 meter Row. Every 2 minutes, get off from the rower to perform 15 Sit-Ups.
Score is the time on the clock when the 2,000 meter Row is completed.