CrossFit One World – CrossFit Macho Nacho (AMRAP – Rounds and Reps) 14 minutes AMRAP 2 Rope Climbs (15’) 4 Burpees Box Jump Overs 6 Alt. Dumbbell Snatches Rx Box 30/24 DB 70/50 Rx + Legless Rope Climbs Rest/ Transition 5 Min Polar Bear Complex (3 Rounds for reps) EMOM for 12 Min (3 Rounds)…

CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 65% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Jazz Method (AMRAP – Rounds and Reps) 15 Min AMRAP…

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 50% 1 RM RDL) Metcon (Time) 4 Rounds For Time 10 Box Jumps 10 Sprawls 10 Deadlift 10 Hand Release Push Up Rx Box 24/20 Bar 205/135 Rx+ Box 30/24 Bar 225/155

CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 50% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Just Keep Swimming (AMRAP – Rounds and Reps) 12 Min…

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 6 Rep Back Rack Reverse Lunges (3-Left 3-Right) 3 Rep Tempo Back Squat (5 Second Count Descent, Rapid drive up) @ 65% 1 RM Back Squat) Back Rack Reverse Lunges: Control Descending leg, prevent from crash down onto the floor. Back Squat: Focus…

CrossFit One World – CrossFit Snatch Balance (12 MIn E2MOM 2 Snatch Balance 3 Reps Sots/Zots Press @ Bar+5/ 40% Body Weight) Zots Press Umbrella Ella (Time) 4 Rounds for Time: 12 Pull Ups/6 Bar Muscle-Ups (RX+) 50 Double-Unders 30 Alternating Pistols

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 5 Rep Front Squat @70 %) LVL 1 Somersault (AMRAP – Rounds and Reps) 20 Min AMRAP Every 4 Mins Starting from Zero 12 WallBalls 20/14 Rx + 30/20 Then with the remaining time do as many round of 6 Front Rack Reverse Lunge 8…

CrossFit One World – CrossFit Eevee (Time) For Time: 800 Meter Run 60 Russian Twists (Left+Right=1) with a Plate 600 Meter Run 50 Ring Push Ups 400 Meter Run 40 Toes-to-Bar Rx Plate 25/15

CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 50% 1 RM RDL) Metcon (Time) 4 Rounds For Time 10 Sumo Deadlift High Pull 10 Front Rack Reverse Lunges 10 Deadlift 10 Front Squat Rx 155/115 Rx+ 185/135

CrossFit One World – CrossFit Hang Snatch (12 Min E2MOM 2 Rep Hang Snatch (Not Power) 3 Rep Tempo Overhead Squat (5 Second Count Descent, Rapid drive up) @ 50% 1 RM Overhead Squat) Overhead Squat: Focus on slowing down on the descent Overhead Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10…