CrossFit One World – CrossFit Metcon (Checkmark) For Time (w/ Partner): 500m Row 90 Front Rack Squats (95/135) 1000m Row 70 Hang Power Cleans (95/135) 1500m Row 50 Bar Facing Burpees 1000m Row 30 Shoulder To Overhead (95/135) 500m Row 35 minute cap – split how you’d like.

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea – 3 sets: 25 Russian KBS 20 Alternating glute bridge marches 25 DB lateral raises Strength (5 Rounds for weight) Every 3min x 5 6 Romanian Deadlifts 5 seated broad jumps 5-10lbs heavier…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded hip stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side Shuffle 50ft butt kickers 50ft Carioca Gymnastics (No Measure) EMOM x 8 Min 1 – :40s Forearm plank Min 2 – 15 Arch Rocks Conditioning (No Measure) EMOM x…

CrossFit One World – CrossFit Total Body + Metcon Warm-up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 banded pull throughs 25 band tricep push-downs 5 Heavy MB Slams Strength (5 Rounds for weight) Every 3min x 5 6 Push Press 6 Strict Chin-Ups 5-10lbs heavier…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded Hamstring stretch x 30s/ea – 3 sets: 20 alternating glute bridge marches 20 Wall Marches 25 Pogo hops () () Gymnastics (No Measure) EMOM x 8 Min 1 – 15 Hollow Rocks Min 2 – :40s HS Hold or 50ft HSW…

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 25 Band glute bridges 20 alternating PVC OH Reverse Lunges 25 Banded face pulls Strength (5 Rounds for weight) Every 3min x 5 16 alternating barbell reverse lunges 5…

CrossFit One World – CrossFit Clean and Jerk (12 min E2MOM 2 Power Clean Into 2 Push Jerks @70 1 RM Clean) LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to Overhead 75/55 ( RX+ 135/95 ) 15 Lateral Burpees 20 Jumping Lunges

CrossFit One World – CrossFit 221103 (Time) With a partner for time: 100 overhead walking lunges 100 TTB 100 sit-ups 100-cal. row 100 sit-ups 100 TTB 100 overhead walking lunges One partner works, while the other rests

CrossFit One World – CrossFit Total Body + Metcon Warm-Up (No Measure) 500m Row couch stretch x 30s/ea pec stretch x 30s/ea – 3 sets: 25 Russian KBS 20 Alternating glute bridge marches 25 DB lateral raises Strength (5 Rounds for weight) Every 3min x 5 8 Romanian Deadlifts 5 seated broad jumps Conditioning (5…

CrossFit One World – CrossFit Gymnastics + Conditioning Warm-up (No Measure) 400m Run Banded hip stretch x 30s/ea + 3 sets: 50ft High Knees 50ft Side Shuffle 50ft butt kickers 50ft Carioca Gymnastics (No Measure) EMOM x 8 Min 1 – :30s Forearm plank Min 2 – 15 V-Ups Conditioning (No Measure) EMOM x 20…