CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…

CrossFit One World – CrossFit Push Press (Establish a Heavy 1 Rep Max Push Press within 18 MIns) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Lateral Burpees Over Bar 10 Hang Power Cleans 100 m Run Rx 135 /95 Rx+ 155/115

CrossFit One World – CrossFit Split Jerk (12 Min E2MOM 3 Split Jerks @65% of 1 RM Push Jerk) LVL 2 Fury Band (AMRAP – Rounds and Reps) 12 Min AMRAP 16 Wallballs 20/14 (RX+30/20) 14 Box Jump Overs 24/20 (RX+30/24) 12 DB Overhead Sit ups 50/35 (RX+70/50) 90 Sec Rest 6 Min AMRAP 8…

CrossFit One World – CrossFit 18.1 P Mod (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 hang clean and jerks (95/65) 14 / 12-cal. row You go, I go.

CrossFit One World – CrossFit Rope Climb 5 Rounds Of 90 Sec 2 Rope Climbs Progression 5 Knees to Elbow 3 Rope with 5 Sec Hold 8 Min Rope Practice Knees To Elbow Push Press (5 Rounds of 90 Sec 5 Push Press @ 60 % 1 RM Add 5 Pounds Every Set) Push and…

CrossFit One World – CrossFit Max Height Box Jump (Distance) Max Height Box Jump5 Rounds of 90 Sec 2-3 Rep Increase inches and round progress Back Squat (5 Rounds of 90 Sec 5 Back Squats @ 60% 1 RM Add 5 Pounds Every Se) 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 300…

CrossFit One World – CrossFit Handstand Push-ups (5 Rounds of 90 Sec 4 Reps HSPU 3 Rep Deficit HSPU 25 Feet Handstand Walk (Base on progression and practice/exposure ) Deficit Handstand Push-ups Handstand Walk (25 Feet = 1 Rep) Hang Power Snatch (5 Round of 90 Sec 3 Rep Hang Power Snatch @ 60 %…

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Hang Power Clean 16 Front Rack Reverse Lunges 20 Sit Ups Rx Bar 95/65 Rx + Bar 135/105

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 3 Rep Deadlift @ 70% of 1 RM) 1-time exercise (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Unders 10 Sumo Deadlift High Pull 10 Reverse Lunges 20 Sit Ups Rx Bar 95/65

CrossFit One World – CrossFit Clean and Jerk (Establish a Heavy 1 Rep Max Clean and Jerk Within 20 Mins) What the Cardio is This!? (Time) For Time 21-18-15-12-9-6-3 DB Goblet Squats Burpee Over DB Overhead DB Sit Ups Rx DB 50/35(1) RX+ DB 70/50(1)