CrossFit One World – CrossFit Weightlifting 10 MIn E2MOM 5 Front Squat @70%-75% Front Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 Hand Release Push up 15 Burpee Box Jump over 20 Wallball 20/14 25 Sit up

CrossFit One World – CrossFit Run-Row (Time) Five Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep Max Clean within 15 Mins Clean Metcon Metcon (AMRAP – Rounds and Reps) Mat..Te..OOOO AMRAP 20 Min 25 Wallballs 20 Thruster 10 Chest 2 Bar/ 5Bar Muscle Up

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 2 Push Jerks 2 Split Jerks @ 60%-65% Push Jerk Split Jerk

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Overhead Squat @ 65%-70% Overhead Squat Metcon -BKM- (Time) 7 RDS for time 27 Cal Row 5 Burpee Box Jump 6 Overhead Squat 95/65

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Back Squat @ 70%- 75% Back Squat Metcon Metcon (Time) Bree it on ! 5 Rds for time 3 Cluster 135/135 Gender Neutral 6 Burpee Box Jump 20/20 Gender Neutral 25 Double Unders / Singles 75

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep Max Snacth within 15 mins Snatch Metcon Metcon (AMRAP – Rounds and Reps) Big things come in small Packages AMRAP 11mins of 10 Handstand push up 10 Wallball Rest 82 Sec AMRAP 11 mins of 10 Dumbbell Snatch Burpee (1 DB) 50/35 10 DB…

CrossFit One World – CrossFit Weightlifting 10 MIn E2MOM 2 Push Press 2 Push Jerk @ 65%-70% Push Press Push Jerk Metcon LIMIT Break (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Reps All Movements Air Squat Push Up Bent Over Row 115/75 Hang Power Clean Hang Power Snatch Snatch Clean Pull Up Hand…

CrossFit One World – CrossFit Metcon (AMRAP – Reps) 35 Min. AMRAP Teams of 2 (You Go I go) Add 2 reps every round… Round 1 2 T2b (Scaled=V-ups) 2 Hand Release Push-Ups 2 HPC&J 65/95 (95/115 rx+} 2 Wall Balls 14/20 2 Double Unders Round 2 4 T2b (Scaled=V-ups) 4 Hand Release Push-Ups 4…

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Back Squat @65-70% Back Squat Metcon Metcon (Time) For Time 3 Rds 400m Run 24 Alternating Hang Power Snatch KB 53/35 50 Sit up