CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Overhead Squat @ 65%-70% Overhead Squat Metcon -BKM- (Time) 7 RDS for time 27 Cal Row 5 Burpee Box Jump 6 Overhead Squat 95/65

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Back Squat @ 70%- 75% Back Squat Metcon Metcon (Time) Bree it on ! 5 Rds for time 3 Cluster 135/135 Gender Neutral 6 Burpee Box Jump 20/20 Gender Neutral 25 Double Unders / Singles 75

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep Max Snacth within 15 mins Snatch Metcon Metcon (AMRAP – Rounds and Reps) Big things come in small Packages AMRAP 11mins of 10 Handstand push up 10 Wallball Rest 82 Sec AMRAP 11 mins of 10 Dumbbell Snatch Burpee (1 DB) 50/35 10 DB…

CrossFit One World – CrossFit Weightlifting 10 MIn E2MOM 2 Push Press 2 Push Jerk @ 65%-70% Push Press Push Jerk Metcon LIMIT Break (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Reps All Movements Air Squat Push Up Bent Over Row 115/75 Hang Power Clean Hang Power Snatch Snatch Clean Pull Up Hand…

CrossFit One World – CrossFit Metcon (AMRAP – Reps) 35 Min. AMRAP Teams of 2 (You Go I go) Add 2 reps every round… Round 1 2 T2b (Scaled=V-ups) 2 Hand Release Push-Ups 2 HPC&J 65/95 (95/115 rx+} 2 Wall Balls 14/20 2 Double Unders Round 2 4 T2b (Scaled=V-ups) 4 Hand Release Push-Ups 4…

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Back Squat @65-70% Back Squat Metcon Metcon (Time) For Time 3 Rds 400m Run 24 Alternating Hang Power Snatch KB 53/35 50 Sit up

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Deadlift @60-65% Deadlift Metcon Metcon (AMRAP – Rounds and Reps) Carnal AMRAP- 19 mins of 7 Alternating PIstol Squat 7 Hang Power Clean 115/ 95 7 Thruster 7 C2B Pull up

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX within 15 Mins Front Squat Metcon Metcon (Time) For time 100 Double under 80 Air squat 60 Sit up 40 Push up 20 Burpees 40 Push up 60 Sit up 80 Air Squat 100 Double under

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Push Press @60-65% Push Press Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Overhead lunges 50/35 10 Burpee Box Jump 150m Run