CrossFit One World

Skinny Dip or Chunky Dunk

CrossFit One World – CrossFit

Clean Complex (E2MOM for 10 Minutes @ 90% of 1RM Clean & Jerk)

Deadlift

Hang Power Clean

Power Clean

Front Squat

Clean

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes

6 Ring Dips

6 Front Squats (135/95 lb)

200M Run

RX+ (125/155)

On a 15 minute clock, perform 6 Ring Dips then 6 Front Squats (start with the barbell on the ground). Then, run 200m. Repeat as many times as possible until the 15 minutes is up.
Scaling Options:

Banded Ring Dips

Box Tricep Dips

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