CrossFit One World – CrossFit Strength 12 Min EMOM Odds and Even Odd: 5 Pull ups ( Weight if Possible ) Even: 5 HSPU ( Strict If Possible) Odd: Pull-ups Even: Handstand Push-ups Metcon Metcon (Time) For Time Buy In 800m Row 5 Rounds 5 Devil’s Press 50/35 10 Wallballs 20/14 5 DB Bent over…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 30min AMRAP 100 Wall Ball (20/14) 100 Calorie Row 80 DB Push Press (50/35) 800 Meters of Run 60 Pull up 60 Alt DB Snatch 40 Calorie Row 40 DB Power Clean

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 1 Cycle of a Clean Complex @ 60%-65% 1 RM Clean Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon Metcon (Time) For Time 5Rds 50 Du 30 KB Swings 10 Handstand push up RX+ or Hand release Push up

CrossFit One World – CrossFit Weightlifting Establish a heavy 1 Rep MAX Push Press within 18 Mins Push Press Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 min 5 Burpees 10 Push Press 135/ 105 15 Box Jump

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Reps Overhead Squat @60%-65% 1 RM Overhead Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 10 OHS 95/65 10 Lateral Burpees 100m Run

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Rep BACK SQUAT @ 60%-65% 1 RM Back Squat Metcon Metcon (AMRAP – Rounds and Reps) MetCon Episode 1: Cap 8:00 | “Yoda Carries” 9x100m Weight Run DB or Plate 25/15 Rest 3:00 Episode 2: AMRAP 8:00 | “HAN” 11 DB Thrusters 50/35 11 Pulls…

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX Deadlift within 20 Mins Deadlift Metcon Metcon (Time) For Time 5 Rds 20 Wall ball 20/14 20 SDHP 70/53 20 Russian Swings 70/53 35/53 is not RX

CrossFit One World – CrossFit Strength 14 Min EMOM Alt Mins Odd: Bent Over Rows Even: Handstand Push Ups Bent Over Row Handstand Push-ups Metcon Metcon (Time) For Time Buy In 50 Abmat Sit Up 21/15/9 Power Snatch 75/55 Pull Ups Handstand Push Ups Buy Out 50 Abmat Sit up