CrossFit One World – CrossFit Upper Body Strength Development (5 Rounds for weight) E2MOM x 5 As a single set complete: 8R/8L Single Dumbbell Rows 6-8 Strict Ring Dips/Box Dips () () () Metcon (Time) Metcon For time: 18 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in 9 Chest to Bar Pull Ups 14 Dumbbell…

CrossFit One World – CrossFit Deadlift (5 Rounds for weight) E2MOM x 5 7 – 5 – 5 -3 – 3 Reps Each Round Start at 65-70% and work up to no more than 80% of your 1 RM () Metcon (No Measure) Every 1 min for 20 mins, alternating between: Min 1: 1x “Macho…

CrossFit One World – CrossFit Strength Front Squat (10 Min E2MOM 5 Front Squat @65%-70%) Metcon (Time) 5 Rounds for Time 20 Double Unders 10 Kettle Bell Swings 35/53 20 Sit Ups 10 KB Sumo Deadlift High Pull 35/53

CrossFit One World – CrossFit “Lalyk Birthday ? Wod” For time (Partner WOD) 33min Time Cap (Time) 4 ROUNDS 200M Run w/Sand Bag #40/#60 4 Sync OHS 85/115 30 Wall Balls 14/20 200M Run w/Sand Bag #40/#60 4 Sync Squat Clean 85/115 30 Pull Ups 200M Run w/Sand Bag #40/#60 4 Sync Thrusters 85/115 30…

CrossFit One World – CrossFit Power Snatch Cycling (5 Rounds for weight) Power Snatch E2MOM x 5 8-6-4-2-2 Touch and Go Sets Start at 60-65% work up to no more than 80% 1 RM () Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 14 mins of: 500/400 M Row 30…

CrossFit One World – CrossFit Power Clean Cycling (5 Rounds for weight) Power Cleans E2MOM x 5 8-6-4-2-2 Touch and Go Sets Start at 60-65% work up to no more than 80% 1 RM () Metcon (AMRAP – Reps) 5 rounds, 2 mins each, perform: 10 Single Dumbbell Hang PowerCleans, 50/35 lbs 16 Single Dumbbell…

CrossFit One World – CrossFit Bulgarian Split Squat (5 Rounds for weight) E2MOM x 5 16 (8R/8L) Dumbbell Bulgarian Split Squat Choose Load Double Dumbbell/KettlebellThere are a number of variations to park your raised foot, including bench, box, or stacking plates. () Metcon (Time) For time: 10 Power Snatches, 95/65 lbs 5 Rope Climbs 8…

CrossFit One World – CrossFit Upper Body Strength Development (Time) For Time: 10-9-8-7-6-5-4-3-2-1 Ring Rows Hand Release Push Ups 12 Minute Cap Running DT (Time) 5 rounds for time of: 12 Deadlifts, 95/65 lbs 9 Hang Power Cleans, 95/65 lbs 6 Push Jerks, 95/65 lbs Run, 200 m Time cap: 18 minsThis is a light…

CrossFit One World – CrossFit Strength Back Squat (10.5 Min E90SOS (7 Round) 5 Back Squat Start 65% End 78% Of 1 RM Back Squat ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Cal Row 10 Devil’s Press 5 HSPU

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 5 Toes to Bar 10 Push Up 20 Sit Up (Score on WOD) Partner B 10 Cal Assault Bike 10 Alt DB Snatch Rx 35/50 (Must Complete a round to switch)