CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 DB Step up 15 DB Hang Power Clean 10 DB Shoulder to…

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 20 Cal Row 20 Wallball 10 Sumo Deadlift High Pull 10 Push Up Rx WB 20/14…

CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Devil’s Press 10 Cal Row 5 DB Thrusters 10 Burpee…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 45 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Baby Nancy (Time) 5 Rounds For Time: 10 Overhead Squat 250 m Row Rx 135/95

CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 40% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (Time) 5 Rounds For Time 200 m Run 10 Kettle Bell Swings 10 Toes to Bar 20 Double Unders Rx…

CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 70% of your 1rm max) 231206 (Time) 5 rounds for time of: 4 strict handstand push-ups 8 kipping handstand push-ups 16 dumbbell box step-overs ♀ 20-inch box, 25-lb dumbbells ♂ 24-inch box, 35-lb dumbbells

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 50 % of Bodyweight Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Unders 20 Wallball 20 WB Russian Twist Rx WB 20/14 Rx+ WB 30/20

CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (Time) 21-15-9-15-21 Cal Row Hand Release Push Up Kettle Bell Swings Rx 53/35 Rx+ 70/53 HSPU instead of HRPU

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 45 % of 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 15 Mins AMRAP 10 Box Jump 20 Thrusters 30 Abmat Sit up Rx Box 24/20 Bar…

CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 40% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Pull ups 10 Ground to Overhead 10 Burpees Rx 115/85 Rx+…