CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65% of 1 RM front squat) Metcon NBW – JH Special 1 (Time) For Time: 21-18-15-12-9-6-3 – Front Squats (95/65) – Lateral bar over burpees – Sit-Ups *20 min time cap*

CrossFit One World – CrossFit Level 00 -ONE WING ANGEL (Time) 50 Wall Balls 14/20 ( Rx+ 20/30) 40 Cal Row 30 Lateral Burpees 20 Thruster 115/85 (Rx+ 135/105) 10 Chest To Bar (Rx+ Bar Muscle Ups) 5 Handstand Push Up 10 Chest To Bar 20 Thrusters 30 Lateral Burpees 40 Cal Row 50 Wall…

CrossFit One World – CrossFit Metcon Metcon (Time) 5 Rounds For Time Teams of 2 60 Cal row 30 Power Snatch Rx 115/85 30 Overhead Squats Rx 115/85

CrossFit One World – CrossFit Strength Deadlift (10 Min E2MOM 5 Deadlift @ 70% of 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 Mins AMRAP 5 Devils Press Rx 50/35 10 Box Jump Over 20 Double Unders

CrossFit One World – CrossFit Goddell (Time) 5 Rounds for Time 400m Run or 1000m Row 20 Wallballs 20/14 14 American Kettle Bell Swings 53/35 38 of X X is the only changes in the rounds RD 1 Push ups RD 2 Air Squat RD 3 Pull ups RD 4 Alternating Lunges RD 5 Burpees

CrossFit One World – CrossFit Strength 10 min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 70% 1 RM Push Press Push Press Push Jerk Split Jerk Metcon Level 2 Bloodfest (5 Rounds for reps) 5 Rounds of Fight Gone Bad Style (24 mins) 1st min – max Push-ups 2nd min- max…

CrossFit One World – CrossFit Strength Back Squat 10 min E2MOM 5 Reps of Backsquat @ 75% Metcon Level 3 Finishing Touch (AMRAP – Rounds and Reps) 20 Min AMRAP of 10 Cal Row 10 KB Swings 70/53 10 Wallball 20/14 10 Slam Ball 10 Burpees

CrossFit One World – CrossFit Strength Clean and Jerk Establish a Heavy 1 Clean and Jerk Within 20 Mins Suggestion Set 1- 5 Reps @ 65% Set 2 -5 Reps @ 70% Set 3 – 3 Reps @ 75% Set 4 – 3 Reps @ 80% Set 5 – 1 Rep @ 85% Set 6…

CrossFit One World – CrossFit Strength 10 min EMOM Odd – 6 Bent over rows Even – 5 RDLs @ 40% of Clean Bent Over Row Romanian DeadLift (RDL) Metcon Metcon (2 Rounds for reps) 9 min AMRAP 5 Deadlift Rx 225/155 10 Lateral Burpees 5 Hollow Tuck In 90 sec rest 9 min AMRAP…

CrossFit One World – CrossFit Metcon Metcon (Time) 3 Rounds For Time (30 min time cap) Teams of 2 10 Pull-ups/ 4 Rope Climbs 20 Hang Power Clean Rx 155/115 Rx+ 185/145 30 Synch Push-ups 40 Double Unders 50 AB mat sit-ups