CrossFit One World – CrossFit Weighted Pull-ups (5×5) Deadlift (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 1+ reps at 90% of 1RM) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 6 Strict Pull-Ups 12 Push-Ups 12…

CrossFit One World – CrossFit 3 Position Clean (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) Clean from above knee Clean from below knee Clean from ground Metcon (Time) 3 rounds for…

CrossFit One World – CrossFit Pause Jerk Pause (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) Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover Metcon…

CrossFit One World – CrossFit Pendlay Row (8 Min E2MOM 5 Reps Pendlay Row @ 30%-35% Hang Power Clean) LVL 1 Lunatic High (Time) 5 Round For Time 5 Power Clean 115/75 10 Hand Release Push Ups 15 Plate Overhead Sit Up 45/25 200m Run RX+ 5 Power Clean 155/115 10 Handstand Push Up 15…

CrossFit One World – CrossFit Metcon (2 Rounds for reps) Team Of 2 Double WOD 16 Min AMRAP Partner A 9 Thruster 95/65 18 Double unders 27 Ab-mat Sit up Partner B 15 Cal Row Rest 3 Mins 15 Min AMRAP Partner A 4 Power Cleans 135 / 95 8 Shoulder to Overhead 12 Alt…

CrossFit One World – CrossFit 3 Position Clean (E2MOM 50% of 1RM 60% of 1RM 70% of 1RM 80% of 1RM 90% of 1RM) Clean from above knee Clean from below knee Clean from ground Metcon (AMRAP – Reps) 12 min AMRAP 50 devils press 35/25 40 burpee facing box jump over 24/20″ 30 burpee…

CrossFit One World – CrossFit Pause Jerk Pause (E2MOM 50% of 1RM 60% of 1RM 70% of 1RM 80% of 1RM 90% of 1RM) Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 50% of 1RM 60% of 1RM 70% of 1RM 80% of 1RM 90% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups

CrossFit One World – CrossFit Back Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM *Max reps at 80% of 1RM) Charley Horse (Time) For time: 75/50 Cal Row 25 Front Squats 185/125 25 Burpee Box Jump-Overs 30/24…

CrossFit One World – CrossFit Metcon (AMRAP – Reps) 16 Rounds Tabata (8 rounds) Ring dips Tabata (8 rounds) toes to bar Mile Burpee Mile (Time) for time 1 mile run 100 burpees 1 mile run CAP 35 mins