CrossFit One World – CrossFit Metcon (Time) FOR TIME: BUY IN: 400m Sandbag RUN Then 5 Rounds: 15 Sandbag over Shoulders (60/40 lb) 20 Sandbag Hop Overs 15 Sandbag Front Squats (60/40 lb) 20 Sandbag Alternating Front Rack Reverse Lunges 15 Sandbag Back Squats (60/40 lb) BUY OUT: 400m Sandbag RUNNNNNNN

CrossFit One World – CrossFit A.M. Raaapps! (AMRAP – Rounds and Reps) Teams of 3 2 rounds of 3 AMRAPs (5 Min AMRAPs) AMRAP #1 (5 min AMRAP) 30 Sync Wallball Train 20/14 (5 reps then switch) 100m Partner Carry (Or all carry plate 45/25) 30 WB Russian twists (U go, U go, I go=1…

CrossFit One World – CrossFit Strength Back Squat (E2MOM x 5 at 75 – 80%) Metcon (AMRAP – Rounds and Reps) MURPH PREP FRIDAY AMRAP in 20 mins: 200m Run 1 Round of Cindy 200m Run 2 Rounds of Cindy 200m Run 3 Rounds of Cindy 200m Run 4 Rounds of Cindy 200m Run 5…

CrossFit One World – CrossFit Skill Negative/Strict/Weighted Strict Pull-Ups (EMOM x 10) EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.*Either add weight or try for less reps on the next progression from…

CrossFit One World – CrossFit Strength Push Press (E2MOM x 5 at 70 – 75%) Metcon (Time) For Time: Buy In: 400 meter Run Then, 2 Rounds of: 8 Dumbbell Burpees to Presses (2×45/30 lb) 100 meter Farmer’s Carry (2×45/30 lb) 8 Dumbbell Burpees to Presses (2×45/30 lb) 100 meter Front Rack Shoulder Carry (2×45/30…

CrossFit One World – CrossFit Metcon Strength Deadlift (E2MOM x 5 at 75 – 80%) 10 mins H TWINS (Time) Teams of 2 For Time (H1+H2 or H2+H1) 30min time cap H1 37 Dead Lifts 135/95 (RX+ 165/105) 37 Hang Power Cleans 37 S2OH (Press/Push Press/Push Jerk/Split Jerk) 37 Clean and Jerks 37 V-Ups H2…

CrossFit One World – CrossFit Strength Metcon (Time) ROWING INTERVALS 3 x 500m *Rest 1 min between sets* Record your slowest time Front Squat (E2MOM x5 at 65 – 70%) Metcon (AMRAP – Rounds and Reps) Tax Day AMRAP in 15 minutes: 15 American Kettlebell Swings RX (53/35) RX+ (70/53) 12 Front Squats (135/95) 9…

CrossFit One World – CrossFit EASTER-BY HIS WOUNDS (Time) 3 Rounds for Time (in a Team of 3) 39 Thrusters (95/65 lb) 400 meter Team Run with 1 Medicine Ball (20/14 lb) 100 Sledgehammer Hits on Tire (10/8 lb) 1 minute Team Dead Hang Hold 30 Bar Over Burpees 30 Deadlifts (185/135 lb) With a…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – 25 Min AMRAP Medball = “Easter Egg” 100m run w/Easter Egg- partners run together (20/14) 20 Abmat Sit-Ups w/Easter Egg 20/14 (Split reps however) 10 KBS (53/35) (synced) 20 OHWL w/Easter Egg 20/14 (Split reps however) 10 KB Goblet…