CrossFit One World – OW Fit
Strength
Deadlift
10 Min EMOM Alt
Odd: 5 Deadlift @ 65-70% 1RM
Even: 30 Sec Deadlift Hold at the top ( Lock OUT)
Metcon
Metcon (No Measure)
9 Min AMRAP ( EMOM Style)
Bar Only 35/45 ( Dont drop ME)
Push Press
Back Squat
Over Head Squat
Rest 90 Sec
6 Min AMRAP
Good Morning 5 Sec Holds
Thrusters
Bicep Curls
Don’t place the Bar on the Ground or drop them. Entire class gets another min every time someone do so.
Rack Position is OKAY.