CrossFit One World – CrossFit Metcon Metcon (No Measure) Team of 3 21 Min E3MOM (7 Rounds) 20 Wallball Rx 14/10 15 Overhead Squat Rx45/35 10 Burpee Team Must Complete each movement and will stagger start. For example. Partner A – Wallball Partner B – OHS Partner C – Burpee If team does not complete the reps within the given time…

CrossFit One World – CrossFit Strength Pause Back Squat (5×4 E2MOM at 70-75% of 1 RM) 3 second pause at the bottom of the squat for each rep. Metcon NBW – Jam Those Legs (Time) 3 Rounds For Time: – 10 Power Snatch (95/65) – 20 Front Squats – 300m Run

CrossFit One World – CrossFit Strength Push Press (5×3 E2MOM at 80-85% or 1 RM) Metcon NBW – Mighty Thor (AMRAP – Rounds and Reps) 18 Min AMRAP: – 5 Goddess Makers (35/25) – 10 Box Jump Overs – 15 Double DB Snatch 1 Goddess Maker is: – Push Up – DB Row – DB…

CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x 5 at 75-80%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – Busted Can of Biscuits (Time) 4 Rounds For Time: – 5 Busters (50/35) –…

CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 75-80%) If cannot hit 5 reps for all 5 sets, try for 4 reps. Metcon NBW – My Hips Don’t Lie, They Just Die (AMRAP – Rounds and Reps) 20 Min AMRAP: – 400m Run – 30 KBS (50/35) – 30 Deadlifts (135/95)

CrossFit One World – CrossFit Strength Deadlift (5×3 E2MOM at 80-85% or 1 RM) Metcon NBW – Row, Row, Row Your Boat Annie (Time) For Time: 50-40-30-20-10 – DU’s – Sit-Ups 25-20-15-10-5 – Calorie Row RX+: Calorie Bike

CrossFit One World – CrossFit Strength Push Press (2 Min EMOM 4 Push Press 1 Split Jerk or Push Jerk) Push Jerk Metcon (Time) 5 Rounds For Time 10 Thrusters 20 Lateral Hops 10 Font Rack Lunges 20 Lateral Hops RX 95/65

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 21 Min AMRAP Partner A 30/25 Cal Bike (When Done swap with Partner B) Partner B 10 Burpee DB Deadlift 15 DB Push Press 10 Burpee Box Jump Overs ( Partner A Continue where left off) Rx 50/35If No More Bike…

CrossFit One World – CrossFit Strength Overhead Squat (5×5 E2MOM at 65-70%) Metcon NBW – Pulling the Devil Out (Time) 10 – 1 – Devil’s Press (35/25) 1 – 10 Pull-Ups RX+: 50/35

CrossFit One World – CrossFit Strength Pause Front Squat (5×4 E2MOM at 65-70%) Front Squat with 3 sec pause the the bottom of the movement. Metcon NBW – Not So Clean Sweep (No Measure) E3MOM x 6 Every 3 minutes for 18 min (6 rounds) perform: – 200m Run – 5 Power Cleans (135/95) –…