Announcements Powerlifting Class will be continued on Thursday, 5/23 Free Skills Seminar (Double Unders) this Sunday, 5/26 with Coach Ryka From 10am-11am Sign ups at front desk Memorial Day schedule, Monday 5/28 (Murph) 6am & 8am only Potluck style Bring fruits, snacks or breakfast items CrossFit One World – CrossFit Metcon (No Measure) For Time…

CrossFit One World – CrossFit Front Squat (E2MOM 5×3 85%) Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Clean and jerk 15 Wallball between rounds 135/95

CrossFit One World – CrossFit Snatch (E2MOM 5 x 2 Snatch Power Snatch & Full Snatch 85%) Metcon (AMRAP – Rounds and Reps) 12 Min EMOM 30 Double Unders 3 Power Snatches 115/75 3 Overhead Squats 115/75

CrossFit One World – CrossFit Deadlift (E3MOM 3×3 85%) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 2-4-6-8-etc Single Arm Devils Press Goblet Squat Goblet Alt Lunges 100m run 50/35

CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 1 Power Clean + 1 Full Clean + 1 Jerk 85%) Metcon (Time) 21-18-15-12-9 American KB swing 70/53 Box Jumps 200m/300m Row22 min cap 200m row (women) 300m row (men)

CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 then max Jerk 85%) on last set, 5 push press then max rep jerk Metcon (Time) 5 rounds 200m run 8 burpee over bar 8 clean and jerk 185/135

Announcements + Yoga There will be yoga tomorrow morning. Sunday & 9:00 AM – May 19th, 2024 CrossFit One World – CrossFit Skill Work 10 Min Tire Flip Practice Do not wear light colors, it will get dirty Overhead Squat (12 Min E2MOM 4 Reps 75% @ 1 RM Overhead Squat) LVL 00 Mjolnir (5…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 26 Minute AMRAP 200m plate run (45/25), 200m row 20 chest to bars You go, I go. Partners can alternate running with the plate or one partner may complete the entire run while the other rests CURLZ (No Measure) 4 Rounds 10 Reps –…

CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 80%) Metcon (Time) 10 rounds for time: 100m Run 20 Thrusters 45/35#

CrossFit One World – CrossFit Shoulder Press (E2MOM 5 x 5 then max push press 80%) on last set, 5 press then max rep push press Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 1 Deadlift 255/185# 1 Wall Walk 2 Deadlifts 255/185# 2 Wall Walk 3 Deadlifts 255/185# 3 Wall Walk continue to…