CrossFit One World – CrossFit Strength 14 Min EMOM Alt Mins Odd: Bent Over Rows Even: Handstand Push Ups Bent Over Row Handstand Push-ups Metcon Metcon (Time) For Time Buy In 50 Abmat Sit Up 21/15/9 Power Snatch 75/55 Pull Ups Handstand Push Ups Buy Out 50 Abmat Sit up

CrossFit One World – CrossFit Metcon Metcon (3 Rounds for reps) STOP! ASIAN HATE WOD 3 Rounds For Total Rep (20 Min WOD) (Fight GONE BAD style) 1 Min Alt Single DB Devils Press 1 Min Goblet Squat 1 Min Lateral DB Hops 1 Min ALT DB Front Rack Lunges 1 Min BURPEES 100m Run…

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX Strict Press within 18 Mins Strict Press Metcon Metcon (Time) 4 Rds For Time 10 Chest to Bar Pull up / 5 Bar MU RX+ 10 Thruster 95/65 200m Run

CrossFit One World – CrossFit Weightlifting Establish 1 Rep MAX Strict Press within 18 MIns Strict Press

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Front Squat @60-65% Front Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 min 10 Pedlay Row (Reverse grip) 20 Box Jumps 30 Air Squats

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM ( SNATCH COMPLEX ) Complete a Cycle of Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch @ 60% – 65% 1 RM Snatch You may break the complex if necessary. Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat…

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Deadlifts @60-65% Deadlift Metcon Metcon (Time) For Time 200Run 21 Romania Dead lift 115/85 21 Push Up 15 Romania DL 15 Push Up 9 Romania DL 9 Push up Rest 30 9 PU 9 RD 15 PU 15 RD 21 PU 21 RD Run 200

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX within 20 MINS PLS Record Your 1 RM on WODIFY for the up coming 12 Weeks Strength Program Back Squat Metcon LvL 3 Finishing Touch (AMRAP – Rounds and Reps) 20 Min AMRAP of 10 Cal Row 10 KB Swings 70/53 10 Wallball…

CrossFit One World – CrossFit Strength 12 MIn EMOM Odd Mins: Establish a height BOX JUMP Even Mins: 5 Handstand Push up. After the 5th Rep Maintain a HS Hold for 15 SEC Box Jumps Handstand Push-ups Metcon Hibernating BEAR (AMRAP – Rounds) 18 Min AMRAP 1 Bear Complex 115/75 (Rx+ 135/105 ) 1 Bar…

CrossFit One World – CrossFit Core TABATA x2 (8 min) V-Ups Bicycles Tuck Crunches Plate Sit-Ups Metcon (Time) 600 M. Run 225 Air Squats 600 M. Run 150 Push-Ups 600 M. Run 75 Pull-UpsOptional: Weighted Vest 20/14 Optional: Add Weight to Squats w/DB or KB