CrossFit One World – CrossFit Metcon (Time) for time 1 mile run 100 burpees 1 mile run CAP 25 mins Clean and Jerk (E2MOM 3 reps at 40% of 1RM 3 reps at 50% of 1RM 3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 60% of 1RM)

CrossFit One World – CrossFit Snatch (E2MOM 3 reps at 40% of 1RM 3 reps at 50% of 1RM 3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 60% of 1RM) Metcon (Time) 15 rounds for time: 5 Push-ups 5 Renegade Row* 5 Push Press* 5 Front Squats* *50/35…

CrossFit One World – CrossFit Shoulder Press (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row…

CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) 4 rounds 25 Weighted Box Step Ups 20/24, 35/50 25 Alt DB Snatches 35/50 *Use…

CrossFit One World – CrossFit Overhead Squat (10 Min E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5 reps at 75% of 1RM Record Last Set) LVL 1 Mindblow (AMRAP – Rounds and Reps) 12 Min AMRAP 2-4-6-8-10-12-14-16-18-20-Ect…

CrossFit One World – CrossFit Metcon (Time) Team of 2 For Time 10 Alternating Rounds 10 Cal Bike 10 Wall Ball 20/14 Rest for 2 Mins 8 Alternating Rounds 10 Cal Row 10 Burpee Box Jump 24/20 Rest For 2 Mins 6 Alternation Rounds 10 Cal Bike 30 Double Unders

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 min AMRAP: 2 Thrusters 115/75 4 Toes-to-bar 24 Double Unders Metcon (Time) 4 rounds for time: 3 wall walks 10 Devils Press 35/25

CrossFit One World – CrossFit Snatch (3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 70% of 1RM 3 reps at 80% of 1RM 1 reps at 90% of 1RM) Metcon (6 Rounds for reps) Every 90 sec for 9 min (6 rounds): 20/15 cal row max rep devils…

CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM Max reps at 90% of 1RM) Metcon (AMRAP – Rounds) Death by Cluster RX – start at 3 at 75/55 RX+ start at…

CrossFit One World – CrossFit Weighted Pull-ups (EMOM 3×3) max 3 rep weight Shoulder Press (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM Max reps at 90% of 1RM) Metcon (Time) 21-15-9 Deadlifts 225/155 HSPU