CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Rep Back Squat @ 75%- 78% 1 RM Back Squat Back Squat Metcon Metcon (AMRAP – Reps) 6 Round Of E3MOM 300m Run Max Rep Wall Ball 14/20 ( RX+ 20/30

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 5 Push Press @ 65% 1 RM Even- 5 Pendlay Or 5 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (3 Rounds for reps) 5 Set of E3MOM 200m…

CrossFit One World – CrossFit Strength 10 MIn E2MOM 2 Cleans 2 Front Squat @ 70% -75% 1 RM Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Power Cleans 135/95 20 DB Step Up 35/50 400m Run

CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Deadlift @ 68%-70% 1 RM Deadlift Deadlift Metcon Metcon (AMRAP – Rounds and Reps) 12 Mins AMRAP 20 Single Leg Alternating KB Deadlift ( 53/35 30 Mountain Climbers 40 Air Squat

CrossFit One World – CrossFit Metcon (Calories) Teams of 4 for Max Calories 8 X’s E2MOM (90 second rest between rounds while coaches clean bikes) Partner A: Max Cal.Assault Bike Partner B: Max Alt. DB Snatches 35/53 Partner C: Max Alt. D-Ball over the shoulder Partner D: Max Air Squat You will switch stations during…

CrossFit One World – CrossFit Metcon Thanksgiving LEFT OVERS (Time) 5 Round 5 DB Deadlift 10 Cal Row 15 DB Goblet Squat Then…. 4 Rounds of 5 DB Push Press 10 DB Hang Power Clean Then… 3 Rounds of 15 Weight DB Lunges 14 Mountain Climbers Then.. 2 Rounds of 20 DB Thruster 20 Abmat…

CrossFit One World – CrossFit Metcon Teams of 2 Round will Double RX Space are limited please be flexable THANKS Thanksgiving Sampler Platter (Time) 5 Rounds of 5 Pull ups 10 Push Ups 15 Air Squat Then…. 4 Rounds of 8 Handstand Push ups or Pike HSPU 15 American Kettle Bell Swing 35/53 Then… 3…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 5 Push Press Even- 5 Pendlay Or 5 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (3 Rounds for reps) 9 Mins AMRAP 10 Thrusters 115/95 200m Run Rest…

CrossFit One World – CrossFit Strength 12 Min E2MOM Back Squat @ 75%- 78% 1 RM Back Squat Back Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Slam Ball 10 Box Jump 10 Back Squat 95/65