CrossFit One World – CrossFit Pendlay Row (5×10 E2MOM for 10 mins ) Metcon (AMRAP – Rounds) AMRAP in 20 Minutes: 8 Squat Snatches (95/135) 16 Calories Row 30 Double Unders

CrossFit One World – CrossFit Snatch (Establish Your 1 Rep Max in 12 mins.) Metcon (Time) For time: 2000m Row 50 Wallball 14/20 1000m Row 35 Wallball 500m Row 20 Wallball Rx+ 20/30

CrossFit One World – CrossFit Bulgarian Split Squats (5×10) EMOM for 10 Mins Odd-10 Reps Left Leg Even-10 Reps Right Leg “Oh NO Curtis P” (Time) For Time 100 Curtis P’s (105/70 lb) One “Curtis P” complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press. Tips and Strategy Pick…

CrossFit One World – CrossFit Clean and Jerk (Establish Your 1 Rep Max in 12 mins. ) Fat Amy (Time) For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (53/70) 10 Burpees 10 meter Bear Crawl 10 Burpees 20 Kettlebell Swings (53/70) 10 Burpees…

CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) Teams of 2 20 Min AMRAP 1-1,2-2,3-3, 4-4,…, etc. (You Go, I Go) Air Squat + Box Jump Then 5 Push-Ups, (Each) 5 V-Ups (Each) 5 Plank Get-Ups (Each) R&L=1 Both Partners must be done with full round before moving on.Example: Partner A…

CrossFit One World – CrossFit Snatch (3 Position HIP/KNEE/FLOOR) (5X3) E2MOM for 10 mins @ 80% 1RM Snatch Metcon (Time) 2 Rounds for Time 400 meter Run 20 American Kettlebell Swings (53/35 lb) 10 Goblet Squats (53/35 lb) 20 Overhead Plate Walking Lunges (45/25 lb) 400 meter Run 10 Overhead Plate Walking Lunges (45/25 lb)…

CrossFit One World – CrossFit Jerk Complex (5X3) E2MOM for 10 Mins @ 80% of 1RM Clean & Jerk (1 Push Jerk + 2 Split Jerks) Metcon (Time) FOR TIME: Row 3000m *Every 2 Mins. Perform (4/each arm) Single Arm DB Hang Clean & Push Press (35/50) AND 4 Burpees Over Erg Start with Row

CrossFit One World – CrossFit Cluster (10X3 EMOM FOR 10 MINS) Squat Clean into a Thruster Metcon (AMRAP – Rounds) AMRAP IN 15 MINUTES: 10 Overhead Squats (85/115) 10 Back Squats 300m Run

CrossFit One World – CrossFit Zombie Squats (5×3 Tempo 3 secs down, fast up) E2MOM for 10 mins at 85% of 1RM Front Squat Metcon (Time) “Quarter Pounder” 25 Rounds for Time: 4 Bar Facing Burpees 3 Handstand Push Ups 2 Pistols 1 Squat Snatch (105/155)

CrossFit One World – CrossFit CLEAN COMPLEX (5X3) 1 Hang Power Clean + 1 Power Clean + 1 CleanE2MOM FOR 10 MINS @ 80% 1RM CLEAN & JERK Metcon (Time) 5 Rounds for Time: 15 Wall Balls (14/20) 200m Run 10 Box Jumps 30 Double Unders 10 Hang Power Snatches (65/95)