Tier 1, 2, and 3
Back Squat
10 reps @ 70% of 1 rep max squat
8 reps @ 75% of 1 rep max squat
6 reps @ 80% of 1 rep max squat
4 reps @ 85% of 1 rep max squat
2 reps @ 90% of 1 rep max squat
and then…
Tier 1
AMRAP – 15 Minutes
15 Russian KB Swings (pick challenge weight)
10 knees to Elbow
5 Front Squats (pick challenge weight)
Tier 2 and 3
AMRAP – 15 Minutes
15 Russian KB Swings (70/53) or (53/35)
10 Toes to Bar
5 Front Squats (135/95) or (95/65)
Have a nice workout!
CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP
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