CrossFit One World – CrossFit: Fire Breathers Gymnastics Skill Work -Wrist work -Hollow work -Kipping work Metcon (No Measure) Emom x 4 rounds 1- 5-10 shspu 2- 5 suicides 50m (25m down and back = 1) 3- 10 toes to bar Metcon (Time) Team of 2 3 rounds 600m run 40 devil’s press to box…

CrossFit One World – CrossFit Level G Ultron (AMRAP – Rounds and Reps) 25 Min AMRAP Team of two 50 Sprawl Box Jump Overs 24/20 30 Handstand Push up 10 Devils Press 50/35 Accumulated Count One rest, One works

CrossFit One World – CrossFit Weightlifting Power Clean (12 x 1) EMOM x 12 4 x 1 Low Hang Power Clean (below knees) 4 x 1 Hang Power Clean (above knees) 4 x 1 Power Clean Work with 50-60% 1 RM Focus on keeping the bar close, fast turnover. Metcon Metcon (Time) “Wedgewood” 3 rounds…

CrossFit One World – CrossFit Weightlifting Power Snatch (4-4-4-4-4) E2MOM x 5 4 Pause Power Snatch Working with 45-50% 1 RM. Pause 2 secs at the knee, and 2 secs at the catch. Metcon Metcon (Time) Isabel Under Pressure For Time: 30 Snatches 135/95 lbs Starting at 0:00 and the top over every minute: 5…

CrossFit One World – CrossFit Gymnastics Metcon (No Measure) EMOM x 12 Each minute complete: 20 Double Unders 10 Box Jump Overs Adjust the reps as needed to give yourself 15 secs rest. Metcon Running DT (Time) 5 Rounds Run 400m 12 deadlifts 155 / 105 9 hang power cleans 155 / 105 6 push…

CrossFit One World – CrossFit Strength Push Press (5-5-5-5-5) E2MOM x 5 Push Press Work up to a heavy set Metcon Metcon (No Measure) Every 4:00 for 5 Rounds, Complete: 15/12 Calorie Row 15 Knees to Elbows 15 Overhead Squats, 95/65 lbs 15/12 Calorie Row The goal is to complete each round quickly, aim to…

CrossFit One World – CrossFit Strength Pause Front Squat (5-5-5-5-5) E2MOM x 5 5 Front Squat with 3 sec pause the the bottom of the movement. Start at 45% 1 RM to no more than 55% 1 RM. Metcon Metcon (4 Rounds for time) 4 rounds, each round for time, of: 18 Double Dumbbell Front…

CrossFit One World – CrossFit Strength Romanian DeadLift (RDL) 12 Min E2MOM 5 Reps @ 40% of 1RM Deadlift Metcon Metcon (Time) For Time 21-15-9-3-9-15-21 Deadlift 225/195 Ab Mat Sit Ups 200m Run Between Sets

CrossFit One World – CrossFit Metcon (Time) For Time 3 Rounds Teams of 2 100 Double Unders 50 KB Alt. Snatches 25 Toes to Bar 50 KB Goblet Squat 100 Cal Row Rx 53/35 Rx+70/53 Time CAP 25

CrossFit One World – CrossFit Weightlifting Pause Back Squat (5-5-5-5-5) E2MOM x 5 5 Back Squat with 3 sec pause the the bottom of the movement. Start at 45% 1 RM to no more than 55% 1 RM. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 9 Strict Handstand Push-ups 6 Burpee Box Jump…