CrossFit One World – CrossFit Metcon (Time) Teams of 2 2 Rounds for Time (25 min cap) 60 Front Squats 65/95 60 Box Jumps 100 Alt. or Walking Lunges 40 Pushups 40 Plank Get-Ups (Alt. hands to elbows) 100 Double Unders 20 Push Press 65/95 20 Overhead Squats 65/95 ONE partner working at a time,…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Odd- 6 Push Press @ 70% 1 RM Even- 6 Pendlay Or 6 Strict Pull Ups Or 7-10 Kipping Pull Ups @ 70% – 72% @ 1 RM Pendlay Push Press Pendlay Row Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 3/6/9/12/18/…

CrossFit One World – CrossFit Strength 10 MIn E2MOM 2 Power Clean 2 Front Squat @ 72% – 76% 1 RM Front Squat Power Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 12 MIn AMRAP 10 Power Clean 135/105 15 Burpee Box Jump

CrossFit One World – CrossFit Strength 10 Min E2MOM 5 Deadlift @ 70%- 73% 1 RM Deadlift Deadlift Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6/12/18/24/30 Etc. Deadlifts 205/155 100m/200m/300m/400m/ Etc. Run

CrossFit One World – CrossFit Strength 10 Mins E2MOM 2 Power Snatch 3 Overhead Squats @ 68%-70% 1 RM Snatch Power Snatch Overhead Squat Metcon Metcon (AMRAP – Rounds and Reps) 3 Rounds of E5MOM On top of the MIN 300m Run 20 Lateral Burpees 10 Overhead Squat 95/ 65 (RX+ 135/95Continue where you left…

CrossFit One World – CrossFit Strength 10 Min E2MOM Back Squat @ 77%- 81% 1 RM Back Squat Back Squat Metcon Metcon (Time) 5 Rounds For Time 20 Wallballs 20 Double Unders 400m Run

CrossFit One World – CrossFit Strength 10 MIn E2MOM 3 Power Clean 2 Front Squat @ 70% – 72% 1 RM Front Squat Power Clean Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Mountain Climbers 200m Run 10 Cleans ( Squat Clean ) 135/95

CrossFit One World – CrossFit Metcon A: Metcon (Time) Solo WOD 10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees Thrusters (95/65) Burpees Sumo Deadlift High-Pulls (95/65) Burpees Kettlebell Swings (53/35) B: Metcon (Time) Partner WOD 10-9-8-7-6-5-4-3-2-1 Reps 2 Rounds For Time Burpees (**Synced) Thrusters 95/65 (*Split) Burpees (**Synced) Sumo Deadlift High-Pulls 95/65 (*Split) Burpees (**Synced) Kettlebell Swings 53/35…

CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Deadlift @ 68%-70% 1 RM Deadlift Deadlift Metcon Metcon (Time) 5 Rounds For Time 8 Deadlift 205/ 155 16 Lateral Hops 24 Air Squats 15 Min Cap

CrossFit One World – CrossFit Strength 10 MIn E2MOM 5 Snatch @ 70%-72% 1 RM Snatch Snatch Metcon Metcon (Time) 5 Round For Time 5 Goddess Makers 10 Burpee 200m Run