Strength: Front Squat 6 x E2MOM
2×3 @ 70%
2×3 @ 75%
2×3 @ 80%
WOD: “0 to 100 Real Quick” / 35 Min AMRAP
1000M Row
100 Single Unders
900M Row
90 SU
800M Row
80 SU
700M Row
70 SU
600M Row
60 SU
500M Row
50 SU
400M Row
40 SU
300M Row
30 SU
200M Row
20 SU
100M Row
10 SU
Each round go down by 100M Row and 10 single unders
CrossFit One World – CrossFit Back Squat (Establish a Heavy 1 Rep Max Back Squat Within 20 Mins) Remember to time your rest time and do not take more than 6-7 Set Attempts 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 50 Feet DB Walking Lunges 10 DB Hang Power Cleans 50 Feet…
CrossFit One World – CrossFit Overhead Squat (Establish a Heavy Overhead Squat 2 Rep Within 15 Mins) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under
CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 180112 Mod Complete as many rounds as possible in 20 minutes of: 20 medicine-ball cleans 60 double-unders Men: 20-lb. ball Women: 14-lb. ball You go, I go. One partner rests while the other works.
