CrossFit One World – CrossFit Push Press (Every 2 mins x 5 2 push press + 2 push jerk working set 75-85%) Running DT (Time) 5 Rounds Run 400m 12 deadlifts 155 / 105 9 hang power cleans 155 / 105 6 push jerk 155 / 105

CrossFit One World – CrossFit Turkish Get Up (12 mins to find max weight Attempt 3-5 sets) 1-time exercise (Time) 4 RFT 10 box jump 24/20 15 WB 20/14 to 10’/9′ target 20 alt DB snatch 35/50 Clean (Every 90 secs x 7 2 hang clean + 1 clean working set 75-85%)

CrossFit One World – CrossFit 1-time exercise (No Measure) 10 mins for Muscle Up Technique scaled, seated, supported Back Squat (Every 2 mins 5@75% 3@85% 1@90%) 1-time exercise (AMRAP – Rounds and Reps) Cindy 20 mins 5 Pull Ups 10 push ups 15 air squatsRX+ 20 min AMRAP 3 MU 10 pistols 15 HSPU

CrossFit One World – CrossFit Double-Unders (5 rounds 30s double unders. 30 sec rest) Back Squat (Every 2 mins 3×3 80-90%) 1-time exercise (No Measure) EMOM 20 Min Even: 30 double unders Odd:10 OHS 55/75

CrossFit One World – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch…

CrossFit One World – CrossFit Row intervals (Time) 5x250M row 1:1 rest Shoulder Press (Every 90 secs x5 2 strict + 2 push press working range 75-85%) 1-time exercise (Time) 5 RFT 10 Thrusters 65/95 15 American KB Swing 35/53

CrossFit One World – CrossFit 1-time exercise (No Measure) 10 mins for shoulder and hip mobility Wall squats med ball shoulder stretch Snatch (Every 90 secs 6×2 Starting @ 70% and add weight as appropriate) 1-time exercise (Time) For Time 800m Run 50 Push Ups 50 Weighted Sit Ups (45/25 plate) 800m Run

CrossFit One World – CrossFit Dips (Accumulate reps over 5 mins ie. 5,10,15 reps is dependent on proficiency ) Front Squat (Every 90 secs 5×5 Starting @ 75% and add weight as appropriate) 1-time exercise (AMRAP – Reps) E3MOMx4 500 M Row 10 deadlift 5 dips

CrossFit One World – CrossFit Metcon (No Measure) 20 min AMRAP (Rounds & Reps) Partner A: 20 Cal Row Partner B: 5 T2B 10 Burpee Box Jumps (24/20) 15 Wall-Balls (RX 20/14) (Partner A switches w/Partner B after completing Row &continues where Partner B left off)

CrossFit One World – CrossFit Pull-ups (10 min EMOM 50% max Pull Ups from previous) Overhead Squat (Every 2 mins 5×5 Start @ 65% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) 10 min AMRAP 10 lateral burpees over bar 10 deadlifts 10 front squats 95/135