CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65%) Metcon NBW – Thruster from Down Under (Time) For Time: 3 Rounds of: 50 Double Unders 10 Squat Snatches (95/65) Rest 2 Minutes 3 Rounds of: 15 Thrusters (95/65) 20/16 Cal Row Your score is the time you finished the whole workout including…

CrossFit One World – CrossFit Announcement Hey One World Fam, Due to severe weather in the Bay area, the gym will close early today, 1/4/23. We will not have any afternoon or evening classes for the safety of all our members . We will be ready to open as soon as this severe storm front…

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 60-65%) Metcon The Chief Is Dead (5 Rounds for reps) 5 AMRAPs in 24 minutes AMRAP in 4 minutes 3 Power Cleans (135/95 lb) 6 Push-Ups 9 Air Squats 12 Deadlifts (135/95 lb) 1 minute Rest, then Repeat (5 times total) Resume where you left…

CrossFit One World – CrossFit Strength Overhead Squat (On a 15 min clock, find a 1 RM OHS) Metcon NBW – The OG JH Special (Time) For Time: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches (50/35) – Goblet Squats – Russian Twists

CrossFit One World – CrossFit Announcement GYM CLOSE

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 21 Min AMRAP Partner A 10 Thrusters 95/65 10 Lateral Hop (Indicator of Switching) Partner B 5 Pull Ups 10 Box Jumps 24/20 20 Double Unders (Rounds Accumulated here is record on WODIFY)

CrossFit One World – CrossFit Strength Clean and Jerk (20 min to find a 1 rm clean and jerk) Coaches: Please give a few minutes to warm up with weight before starting the clock. Metcon NBW – That’s What You Get When You Play DT Backwards (Time) 15 Min AMRAP: “DT Backwards” – 6 S2OH…

CrossFit One World – CrossFit Strength Push Press (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – Running Diane (Time) For Time: 21-15-9 – Deadlifts (225/155) – HSPU 400m run after every round*Sub 500m row if raining*

CrossFit One World – CrossFit Strength Snatch (15 min to find a 1 RM snatch) Metcon NBW – Baby Nancy (Time) 5 Rounds For Time: – 10 OHS (135/95) – 250m Row (200m Run if not raining)

CrossFit One World – CrossFit Strength Bench Press (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – What the Cardio is This!? (Time) For Time: 21-18-15-12-9-6-3 – DB Goblet Squats (50/35) – Burpee over DB – Sit-Ups RX+: 70/50