CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Bench Press @75 % – 80% 1 RM Bench Press Metcon A: KettleBaller (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American Kettle Bell Swing 15 Goblet Squat Cool Down 5 Min Rest B: Metcon (Time) 21-15-9…

CrossFit One World – CrossFit Metcon (No Measure) 2 Rounds for Time: 100 calorie Row (switch every 25) 50 Handstand Push-Ups (total) Scaled Option 50 hand-release push-ups Time Cap: 25 minutes **REST 3 MINUTES** Establish your 1 Rep Max Snatch in 10 minutes Score: Team Total Weight

CrossFit One World – CrossFit Deadlift (Establish a new 1 Rep Max Deadlift in 20 mins) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit One World – CrossFit Coaches Choice (No Measure) Coaches ChoiceCoach Lyn – Bulgarian Split Squats Metcon (AMRAP – Rounds) EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb) Each minute on the minute (EMOM), starting at the top of the minute, complete one…

CrossFit One World – CrossFit Back Squat (Establish a new 1 Rep Max Back Squat in 20 mins) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

CrossFit One World – CrossFit Snatch (E2MOM for 12 Mins POWER SNATCH+HANG SNATCH+SNATCH) Add weights every set Your heavy set is your score today DEVIL’S ADVOCATE (Time) 6 Rounds for Time: 6 Devil’s Presses (2×50/35) 6 Burpees Over Dumbbells 6 Dumbbell Thrusters (2×50/35)

CrossFit One World – CrossFit Power Clean (Establish a 1 Rep Max Power Clean in 15 mins) Metcon (Time) “808” FOR TIME: Buy IN: 39 Cal Row 12 Rounds 1 Bear Complex (95/135) 3 Bar Facing Burpees 8 Deadlifts 2 Front Rack Reverse Lunges with Barbell *BEAR COMPLEX = 1 Power Clean 1 Front Squat…

CrossFit One World – CrossFit Strength 90 Sec Timer for 6 Set 5 Thruster @ Suggested S1 65%-70% S2 70%-75% S3 75%-80% S4 80%-85% S5 85%-90% At 1 RM Thruster Thruster Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 13 Plate Gound to Overhead 45/25 25 Cal Row 50 Feet Uneven Farmers Carrie…

CrossFit One World – CrossFit Metcon (Time) 40 Rounds for Time (with a Partner): 5 Wall Ball Shots (20/14 lb) 3 Burpee Box Jump Overs (24/20 in) 1 Clean (225/155 lb) Switch every round. With a running clock, as fast as possible complete the prescribed work in the order written for 40 rounds. Switch every…

CrossFit One World – CrossFit Deadlift (E2MOM FOR 10 MINS 5 REPS 85% OF 1RM DEADLIFT) Metcon (3 Rounds for reps) 3 Rounds for Total Reps each Round (17 min) 1 Minute – Overhead Squats (95/65) 1 Minute – Sumo Deadlift High Pulls 1 Minute – Push Press 1 Minute – Front Rack Barbell March…