CrossFit One World – CrossFit Clean (20 min to find a 1 rm clean) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 2-4-6-8-10… Deadlifts Push Press Back Squats 200 m Run after each round 85/115

CrossFit One World – CrossFit Snatch (E2MOM 5 x 1 Snatch 80% of 1RM) Metcon (AMRAP – Reps) E2MOM x 6 (12 min) 15 Overhead Squats 95/65# Remaining time T2B

CrossFit One World – CrossFit Deadlift (20 Min to establish a 3 rep max deadlift) Metcon (AMRAP – Reps) 6 rounds for max reps: Min 1: Power Cleans 65/95 Min 2: Cal Row/Bike

CrossFit One World – CrossFit Warm Up 5 Min Team of Two Partner A Max Cal Bike Partner B Hang from a Pull up Bar Switch whenever dropping from the pull up Bar Overhead Squat (12 Min E2MOM 3 Reps Overhead Squat Increase by 5-10 Pounds Every Set Start at 65% 1 RM OHS) Record…

CrossFit One World – CrossFit Metcon (Time) For Time: 100 Thrusters (115/75) * Every time you switch: 10 Synchro Sit ups then 100 cal Assault Bike * Every time you switch: 10 Synchro Air Squats PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell 10 reps – hip thrusts (50%…

CrossFit One World – CrossFit Back Squat (5 x 5 E2MOM 60%) Rowing with the Devil (Time) For Time: 20-18-16-14-12-10-8-6-4-2 Calorie Row 1-2-3-4-5-6-7-8-9-10 Devils Press: (35/25) x 2 DB’s

CrossFit One World – CrossFit Power Clean (5 x 3 E2MOM @60%) Metcon (AMRAP – Reps) 3 rounds for max reps: 1 min Max AirBike (calories) 1 min Max Barbell Curls 45/35# 1 min Max Toes-to-Bar 1 min Max Hand-release Burpees 1 min Rest15 Min Total

CrossFit One World – CrossFit Shoulder Press (5 x 5 E2MOM @60%) Tater the waiter (Time) For Time: 27-21-15-9 KB Taters (53/35) *50 ft walking waiter’s lunge after each round* (50/35) (Lunge with DB’s)

CrossFit One World – CrossFit Single Leg RDL’s (AMRAP – Reps) 5 Rounds E2MOM 5 x 10 (10R/10L) With a Kettlebell Row Your Boat Annie (Time) For Time: 50-40-30-20-10 DU’s Sit-Ups 25-20-15-10-5 Calorie Row RX+: Calorie Bike

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 Back Squat (Establish a heavy…