CrossFit One World – CrossFit Strength Push Press (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – Running Diane (Time) For Time: 21-15-9 – Deadlifts (225/155) – HSPU 400m run after every round*Sub 500m row if raining*

CrossFit One World – CrossFit Strength Snatch (15 min to find a 1 RM snatch) Metcon NBW – Baby Nancy (Time) 5 Rounds For Time: – 10 OHS (135/95) – 250m Row (200m Run if not raining)

CrossFit One World – CrossFit Strength Bench Press (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – What the Cardio is This!? (Time) For Time: 21-18-15-12-9-6-3 – DB Goblet Squats (50/35) – Burpee over DB – Sit-Ups RX+: 70/50

CrossFit One World – CrossFit Strength Back Squat (20 min to find a 1 RM Back Squat) Coaches: Please give some time to warm up with weight before starting the clock. Metcon NBW – Just Keep Swimming (AMRAP – Rounds and Reps) 12 Min AMRAP: – 10/7 Calorie Row – 20 KBS (53/35) – 30…

CrossFit One World – CrossFit Announcement GYM IS CLOSE

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams Of 2 20 Min E2MOM Partners Switch movement every 2 mins Partner A 10 Slam Ball (Heavy as possible) 10 Ground to Overhead Rx 95/65 Rx+ 115/85 Partner B 10/12 Assault Bikes 5 Burpee Both Athletes are working and will switch every 2…

CrossFit One World – CrossFit Strength Metcon NBW – Honey Glazed Hams (AMRAP – Rounds and Reps) 15 Min AMRAP: – 6 HSPU – 12 Box Jumps – 18 Front Rack Reverse Lunges (95/65) Front Squat (1 RM Front Squat On a 20 min clock, find a 1 RM front squat) Coaches: Please give some…

CrossFit One World – CrossFit Strength Clean and Jerk (DELOAD Clean and Jerk: 5×3 E2MOM Clean and Jerk at 50-55% – 3 single clean and jerks each set) Metcon NBW – Grippy DT (AMRAP – Rounds and Reps) 15 Min AMRAP: – 1 Round of DT (135/95) – 15 KBS (53/35) – 10 T2B 1…

CrossFit One World – CrossFit Metcon Strength NBW – I Came in Like a Wrecking Wall Ball (AMRAP – Rounds and Reps) 15 Min AMRAP: – 200m Run – 10 Burpee Wall Balls (20/14) RX+: 30/20 WBSub 300m row if too cold to run Strict Press (1 RM Strict Press On a 15 min clock,…

CrossFit One World – CrossFit Metcon Strength NBW – Curtis P’s NSFW (AMRAP – Rounds and Reps) 12 Min AMRAP: – 5 Curtis P’s (105/75) – 30 DU – 5 Thrusters – 30 DU 1 Curtis P: – Power clean – Reverse lunge each leg – Push Press Overhead Squat (DELAOD: 5×6 E2MOM at 50-55%)