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

CrossFit One World – CrossFit Back 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 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds…

CrossFit One World – CrossFit LVL G ZAKU (Time) 4 Round for Time Teams of 2 12 Complexes of 1 Hang Power Clean + 2 Front Squats + 2 Shoulder to Overhead (Accumulate Reps) 12 Synchronized Bar Facing Over-the-Bar Burpees 40 Calorie Row (Accumulate Reps) RX 135/95 RX+ 155/115

CrossFit One World – CrossFit Front Squat (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM Max reps at 85% of 1RM) * max rep. Stop 1-2 reps before failure Metcon (Time) 200 box step ups 20/15# to 24/20″…

CrossFit One World – CrossFit Clean and Jerk (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3 reps at 85% of 1RM) Metcon (Time) Chipper 60 Burpees 50 American KBS 35/52 40 Alt OH KB Lunge (20R/20L) 30…

CrossFit One World – CrossFit Snatch (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3 reps at 85% of 1RM) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 500M Row 20 Burpee over rower

CrossFit One World – CrossFit Weighted Pull-ups (EMOM Weighted Pull-ups 5 sets to find heavy 5 rep) work to a heavy 5 rep Metcon (No Measure) 5xE3MOM 15 DBx2 Deadlifts 35/50 10 Weighted Sit Ups (1 DB) 5 C2B pull up Deadlift (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM…

CrossFit One World – CrossFit Metcon (Time) 30-20-10 reps for time: Thrusters 75/55 Toes-to-bar Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 Pull-ups 10 Push-ups 15 Kettlebell Swings 53/35 20 Double unders Metcon (Time) 5 rounds for time: 10 Burpees 10 Box Jump Overs 24/20”

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 Healing Wind (AMRAP – Rounds and Reps) 12 Min AMRAP…

CrossFit One World – CrossFit LVL G Heavyarms (AMRAP – Reps) Teams of 2 30 Min AMRAP On top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+…