CrossFit One World

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Oct 7th

CrossFit One World – CrossFit

Warm-up

Optional Warm Up

3 Rounds

30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Sit Ups

Strength

10 Min E2MOM

Deadlift

Set 1- 65% – 70% 5 Reps

Set 2 70% – 75% 5 Rep

Set 3 75% – 80% 3 Rep

Set 4 80% – 85 % 3 Rep

Set 5 Same as Set 4

Record Last Sets at Wodify

Deadlift

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Deadlift 205/155 or 3 Tire Flips

10 Hand Release Push Ups

15 KB Sumo Deadlift High Pull 70/53

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