CrossFit One World – CrossFit Deadlifts (5 Rounds for weight) E2MOM x 5 3 – 3 – 3 – 3 – 3 Start at 70% 1RM and work up to no more than 80-85% 1RM Metcon (Time) For Time: 120 Double Unders/Singles 60 Box Jump Overs 24″/20″ 30 Double Hang Dumbbell to Overhead 50 lbs/35…

CrossFit One World – CrossFit Macho Man (Weight) Every 1 min for 20 mins do: 3 Power Cleans, 135/95 lbs 3 Front Squats, 135/95 lbs 3 Shoulder-to-Overheads, 135/95 lbs Work until completion or failure. You want to select a weight you can complete the 9 reps in under 30 secs. Metcon (Time) 5 Rounds for…

CrossFit One World – CrossFit Strength Push Press (12 Min E2MOM 5 Rep Push Press @ 65-70 of 1 RM) Metcon Metcon (Time) 4 Round For Time 5 Deadlift Rx 225/155 10 Toes To Bar 15 Push Ups 20 Cal Row

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP Team of 2 Partner A 10 DB Alt Snatch 10 Goblet Squats 10 Single DB Alt Reverse Lunges Rx 50/35 (Determines the switch with partner B) Partner B 6 Shoulder to Overhead 8 Overhead Squat 10 Lateral Hops Rx 115/85 (Rounds…

CrossFit One World – CrossFit Overhead Barbell Reverse Lunge (5 Rounds for weight) E2MOM x 5 8 Barbell Overhead Reverse Lunge This movement is new to most of you. Start with 30- 35% !RM Overhead Squat or barbell until you get comfortable with the movement. () Evelyn’s BDay Wod (Time) 3 rounds 32 double unders…

CrossFit One World – CrossFit Sumo Deadlifts (5 Rounds for weight) E2MOM x 6 5 Sumo Deadlifts Start with a light load 50 – 55% of 1 RM () Metcon (Time) 3 rounds,for time, of: 30 Wall Balls 20/14 lbs 10’/9′ 30 Abmat Situps 30 Kettlebell Swings 53/35 lbs Time Cap: 15 Mins Scaling Options:…

CrossFit One World – CrossFit Bulgarian Split Squat (5 Rounds for weight) E2MOM x 5 8L/8R Bulgarian Split Squats Increase load from 2 weeks ago. You can also use a barbell in a back rack. () Metcon (Time) 5 rounds for time of: 20 Push Press, 115/85 lbs 20 Strict Pull-ups Time cap: 18 mins…

CrossFit One World – CrossFit Strength Front Squat 12 Min E2MOM 6 Rep Front Squats @ 65%- 75% Metcon Level 1 Brave (Time) 5 Round For Time 25 Russian Kettle Bell Swing 53/35 ( RX+ 70/53 ) 10 Hand Release Push Up ( RX+ 5 Handstand Push Ups) 25 Sumo Deadlift High Pull 10 Pull…

CrossFit One World – CrossFit Metcon (Time) Team of 2 Team Buy In / Buy Out 800 Run w/ KB 70/53 (Teams share the burden of a single KB Carry) Then 4 Rounds for Time 100 Double Unders 50 Russian KB Swings 24Thrusters 12Wall Walks (Break up the Rep however they want) (Team may only…