CrossFit One World – CrossFit Jerk Complex (E2MOM for 12 Minutes @ 70%-75% of 1RM Clean & Jerk) 2 Push Press 2 Push Jerks 2 Split Jerks Metcon (AMRAP – Rounds and Reps) “Guadalupe” (ALL YOUUUU LUPE) Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (95/135) 6 Push Ups 9…

CrossFit One World – CrossFit Bulgarian Split Squats 5 Sets /E2MOM 10 Right and 10 Left Bulgarian Split Squats Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 6 Pull Ups 9 Box Jump Overs 12 Front Rack Reverse Alt Lunges with Barbell (55/75) 19 Push Press 13 Air SquatsBorn in Pakistan, Ifti Nasim…

CrossFit One World – CrossFit Handstand Push-ups 10 MIn EMOM 4-8 Reps Handstand Push Ups Handstand Progression Handstand Walk Free Stand Handstand Metcon (Time) “WHAT LEGS” 4 Rounds for Time: 12 Med Ball Squat Cleans (14/20) 12/10 Calorie Row 12 Thrusters (65/95) 12 Back Squats 12 Alt Reverse Lunges with Medball 100m Run Time Cap:…

CrossFit One World – CrossFit Skill Pull-ups (5 Min. to Estab. Max Reps of STRICT Pull-ups/1 set) Strength Strict Press (10 Min. to work up to 1RM Strict Press) Metcon Metcon (Time) 21-18-15-12-9-6 Reps, For Time Overhead Squats (95/65 lb) Sumo Deadlift High Pull (95/65 lb) Floor Thrusters V-Ups

CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) “Passing The Torch” 20-minute AMRAP(Teams of 2) 6 Renegade Rows 35/50lb 12 DB Full Cleans 35/50 24 Sit-ups 48 Double Unders You run 400 meters while your partner works. When you get back from the run, your partner will start running and you…

CrossFit One World – CrossFit Deadlifts (5×5) E2MOM for 10 mins @ 80-85% of 1RM Metcon (Time) For Time: 18-12-6 Clean & Jerk (105/155) 30-20-10 Burpee Box Jumps (20/24) RX+ (125/165) **Time Cap: 25 minutesThe former First Lady was a dedicated humanitarian, chairing the committee that drafted the Universal Declaration of Human Rights for the…

CrossFit One World – CrossFit Weightlifting Complete A cycle Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch E2MOM for 10 mins @ 80%-85% of 1RM Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon Pick Either Metcon A or Metcon B A: F***K Cancer (Time) 5…

CrossFit One World – CrossFit Front Squats (5 Sets x 5 Reps) E2MOM for 10 Mins @ 80%-85% of 1RM Front Squats Metcon (Time) For Time: 400M Run 35 Wallballs (14/20) 35 Pull Ups 35 Sumo Deadlift High Pulls (55/75) 400M Run 25 Wall Balls 25 Pull Ups 25 Sumo Deadlift High Pulls 400M Run…

CrossFit One World – CrossFit Push Press (5 Reps @ 70-75% of 1RM) 10 Mins E2MOM Up in Smoke (Time) 10 Rds for time 14 squats 14 Alt DB snatches 14 Hand Release burpees **25 min capRX (35/50) Rx+ (50/70) Ulrichs is regarded by some as the pioneer of the modern gay movement and the…