CrossFit One World – CrossFit Strength Deadlift (DE-LOAD: 5×6 E2MOM @ 50%) Metcon Metcon (Time) JAMIE HAGIYA SPECIAL: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches – Goblet Squats – Russian Twists RX: 50/35

CrossFit One World – CrossFit WALK IT OUT (Time) For Time 25-20-15 Deadlifts (155/105 lb) 50-40-30 Walking Lunges 50 meter Double Kettlebell Farmer’s Carry (2×70/53 lb)* Rest 1 minute 15-10-5 Deadlifts (225/155 lb) 30-20-10 Walking Lunges 50 meter Double Kettlebell Farmer’s Carry (2×70/53 lb)* *Complete the Farmer’s Carry after each full set. With a running…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams Of Two 15 Min AMRAP 20 Alt DB Snatches 35/50 30 Burpee Box Jump Overs 24/16 40 Push Ball 20/14 Rest For 3 Mins Then 10 Min AMRAP 100 M Farmers Carrie 50/70 15 Toes to Bar 20 Goblet Squats with DB…

CrossFit One World – CrossFit Strength Front Squat (E3MOM x 3 at 85 – 90%) Metcon Metcon (Time) MURPH PREP FRIDAY For Time: Buy In: 600m Run Then… – 30 Pull-Ups – 60 Push Ups – 90 Air Squats *Partition any way you want* Buy Out: 600m Run

CrossFit One World – CrossFit Strength Push Press (E3MOM x 3 at 85 – 90% 3 Sets ) Metcon Metcon (Time) FOR TIME: 21-18-15-12-9 – Cal Row – Burpees *50 DU’s after each round

CrossFit One World – CrossFit Strength Deadlift (E3MOM x3 at 90 – 95%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: – 20 AKB Swings – 20 KB Snatches – 20 KB Push Press (10L/10R) RX: 53/35

CrossFit One World – CrossFit Strength Snatch Complex (E2MOM x 5 at 80 – 85%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch THICC (AMRAP – Rounds) Every 3 Minutes on the Minute for 30 minutes 6 Dumbbell Thrusters (2×50/35…

CrossFit One World – CrossFit Strength Back Squat (E3MOM x 3 at 90 – 95%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP: – 5 Wall Walks – 10 Front Rack Reverse Lunges – 15 Front Squats RX: 95/65

CrossFit One World – CrossFit Strength Overhead Squat 10 Min E2MOM 4 Over Head Squat @ 65%-70% Metcon Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 9 Ground to Over Head 95/65 12 Wallballs 24/14 15 Hand Release Push Up

CrossFit One World – CrossFit Metcon A: Metcon (Time) 5 Round of ( 4 Mins Per Round) 20 Mins E3MOM of 20 Double Under ( 60 Singles 20 Abmat Sit Up 20 Kettle Bell Swings 53/35 Then On the 4th Min Suicide Run 0 – 6 Ft 0 – 12 Ft 0 – 18 Ft…