CrossFit One World – Bootcamp Cindy: Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 jumping pull ups (or floor thrusters) 10 push ups 15 Air squatsFloor thrusters: in a plank position hop bringing both knees to chest and kick legs back out ()

CrossFit One World – CrossFit Strength Front Squat (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “EHARMONY” For Time: 30 Sumo Deadlift High Pulls 30 Front Squats 30 Hang Squat Cleans 30 Front Rack Lunges 30 Power Snatches RX: 95/65 Every minute on the minute starting at 0:00 : 5 Burpees

CrossFit One World – CrossFit Metcon Metcon (Time) “ROWING INTERVALS” 5 x 300m *Rest 1 min between each set*Record slowest time. Strength Push Press (5×5 E2MOM at 60-65%) Metcon Metcon (Time) “BURPEE BONANZA” For time: 20 Burpees – Goblet Squats (x1) 18 Burpees – Alt. Snatches (x1) 16 Burpees – Reverse Lunges (x2) 14 Burpees…

CrossFit One World – CrossFit Strength Back Squat (5×5 E2MOM at 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) “THE CHIEF” 5 Rounds: 3 Minute AMRAP of: – 3 Power Cleans – 6 Push-Ups – 9 Air Squats – 1 minute rest RX: 135/95 RX+: 155/115

CrossFit One World – CrossFit Strength Negative/Strict/Weighted Strict Pull-Ups (Aim for 2-5 reps a minute) EMOM x 10 Every minute, work 2-5 reps of negative, strict, or weighted strict pull-ups. *If you do not have strict, work on negative, if you have strict, work on weighted.* Snatch Complex (E2MOM x 6 at 60-65%) – Snatch…

CrossFit One World – CrossFit Strength Deadlift (5×5 E2MOM at 65-70%) Metcon (AMRAP – Rounds and Reps) AMRAP IN 15 MINUTES: 200M RUN 10 WALLBALLS RX-(14/20) RX+(20/30)

CrossFit One World – CrossFit Metcon (No Measure) Circuit Training EMOM for 24 Minutes: 1-50m Sled Push 2-20 American Kettlebell Swings (35/53) 3-15 Knees to Elbows 4-200m Run 5-Rest (Teams of 4)

CrossFit One World – CrossFit Metcon Metcon (Time) AMRAP (with a Partner) in 32 minutes 4 Rope Climbs 200 meter wallball Run (20/14 lb) 12 Thrusters (95/65 lb) 200 meter wallball Run 100 Double-Unders 200 meter Medicine Ball Run (20/14 lb)