CrossFit One World – CrossFit Metcon Teams of 2 Round will Double RX Space are limited please be flexable THANKS Thanksgiving Sampler Platter (Time) 5 Rounds of 5 Pull ups 10 Push Ups 15 Air Squat Then…. 4 Rounds of 8 Handstand Push ups or Pike HSPU 15 American Kettle Bell Swing 35/53 Then… 3…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 5 Push Press Even- 5 Pendlay Or 5 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (3 Rounds for reps) 9 Mins AMRAP 10 Thrusters 115/95 200m Run Rest…

CrossFit One World – CrossFit Strength 12 Min E2MOM Back Squat @ 75%- 78% 1 RM Back Squat Back Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Slam Ball 10 Box Jump 10 Back Squat 95/65

CrossFit One World – CrossFit Strength Single Leg Deadlifts EMOM for 10 Minutes Odd-10 Reps Left Leg Even-10 Reps Right Leg Metcon Metcon (Time) 21-18-15-12-9-6-3 Power Cleans 135/115 Wallball 20/14

CrossFit One World – CrossFit Strength 12 Mins E2MOM 2 Power Snatch 3 Overhead Squats @ 68%-70% 1 RM Snatch Power Snatch Overhead Squat Metcon Metcon (AMRAP – Rounds and Reps) 12 AMRAP 25 Push Ups 20 Toes To Bar Or V- Ups 15 American Kettle Bell Swing 53/35

CrossFit One World – OW Fit Metcon (AMRAP – Reps) AMRAP (with a Partner) in 25 minutes 50 Clusters (65/95 lb) 800 meter Run 50 Deadlifts (155/205 lb) 800 meter Run 50 Bar Facing Burpees 800 meter Run “You go-I go” style – partners will go through the barbell movements attempting to partition reps as…

CrossFit One World – CrossFit Strength 10 Min E2MOM 5 Back Squat with 3 Sec Pause at the bottom @ 68%-70% 1 RM Back Squat Back Squat Metcon Metcon (Time) 20 Abmat Sit Up 30 Double Unders 30 DB Hang Power Cleans 35/50 20 Abmat Sit Up 30 Double Unders 20 DB Thruster 20 Abmat…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 5 Push Press @ 65% 1 RM Even- 5 Pendlay or 5 Strict Pull ups @ 68%-70% @ 1 RM Pendlay Row Push Press Pendlay Row Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 10 Pull Ups or 10 Pendlay Rows 15…

CrossFit One World – CrossFit Announcement Due to Alameda County re-entering the purple tier by order of Governor Newsom, classes are now moved outside with weather permitting. Due to these changes, classes may be cancelled with short notice. We ask that you be patient and flexible with us while we navigate the current situation. Please…