CrossFit One World – CrossFit Metcon (Time) 4 rounds for time of: 16 Front Rack Lunges, 115/75 lbs 15 Pull-ups/20 Ring Rows Time Cap: 15 Minutes

CrossFit One World – CrossFit Metcon (Time) 4 rounds for time of: 500/400 Meter Row/or 1200 Meter Echo Bike 12 Back Squats, 55% 1RM 12 Box Jumps, 24/20 in 12 Ring/Bar Dips Time Cap: 20 Minutes

CrossFit One World – CrossFit Metcon (Time) For time: 50 Double Unders/Single Unders 9 Thrusters, 135/105 lbs 50 Single Unders — Rest 3 mins — 50 Double Unders/Single Unders 15 Thrusters, 115/85 lbs 50 Single Unders — Rest 3 mins — 50 Double Unders/Single Unders 21 Thrusters, 95/65 lbs 50 Single Unders Time Cap: 25…

CrossFit One World – CrossFit Strength Overhead Squat (12 Min E2MOM 4 Rep OHS @ 65%-70%) Level KettleBaller (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American Kettle Bell Swing 15 Goblet Squat

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 24 Min AMRAP 6 Team Deadlift 325/200 12 Synchronized Lateral Burpees 24 Synchronized Sit Ups

CrossFit One World – CrossFit Snatch Grip Pulls (12 Rounds for weight) EMOM x 12 Every minute perform: 1 Snatch Grip Pull Recommended loads:90 – 110% 1RM Snatch () Crossfit Games Quarterfinals Test 2 – Intermediate Version (AMRAP – Rounds and Reps) 12-minute AMRAP: 8 dumbbell snatches, arm 1 8 overhead walking-lunge steps , arm…

CrossFit One World – CrossFit Coach Noaeh’s 29th Berserk BDay WoD (Time) Complete for Time: 29 Calorie Echo/Assault Bike 29 Power Snatches 65/95 lbs 29 Double Unders 29 Wall Ball Shots 14/20 lbs 29 Overhead Squats 65/95 lbs 29 Deadlifts 65/95 lbs 29 Burpees 29 Hang Cleans 65/95 lbs 29 Calorie Echo/Assault Bike RX+ 95/135…

CrossFit One World – CrossFit Gymnastics Conditioning (No Measure) Accumulate the following: Top Ring Support Hold, 60 seconds Bottom Ring Dip Hold, 60 seconds Top Pull Up (Chin over Bar) Hold, 60 seconds/or Top Ring RowHold Dead Hang Hold, 60 seconds … Accumulate 1 min at the static, locked out, top position of a ring…

CrossFit One World – CrossFit Russian Kettlebell Swings (Time) 75 Russian Kettlebell Swings for Time 53/35 lbs 70/53 lbs RX+Go for large sets. Complete in 3 sets or less. Metcon (Time) 21-15-9 reps, for time of: Power Clean, 135/95 lbs Chest-to-bar Pull-up … Scaling Options: Jumping Chest to Bar; Pull Ups; Ring Rows Reduce Load…

CrossFit One World – CrossFit Overhead Squats (8 Rounds for weight) E2MOM x 8 2 Overhead Squats, pick load — Rest as needed — Metcon (AMRAP – Rounds and Reps) AMRAP 16 30 Double Unders/45 Singles 10 Burpees over Dumbbell 10 Alternating Dumbbell Snatches35/50 lbs