CrossFit One World – CrossFit Metcon (Time) Team of 2 For Time 10 Alternating Rounds 10 Cal Bike 10 Wall Ball 20/14 Rest for 2 Mins 8 Alternating Rounds 10 Cal Row 10 Burpee Box Jump 24/20 Rest For 2 Mins 6 Alternation Rounds 10 Cal Bike 30 Double Unders

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 min AMRAP: 2 Thrusters 115/75 4 Toes-to-bar 24 Double Unders Metcon (Time) 4 rounds for time: 3 wall walks 10 Devils Press 35/25

CrossFit One World – CrossFit Snatch (3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 70% of 1RM 3 reps at 80% of 1RM 1 reps at 90% of 1RM) Metcon (6 Rounds for reps) Every 90 sec for 9 min (6 rounds): 20/15 cal row max rep devils…

CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM Max reps at 90% of 1RM) Metcon (AMRAP – Rounds) Death by Cluster RX – start at 3 at 75/55 RX+ start at…

CrossFit One World – CrossFit Weighted Pull-ups (EMOM 3×3) max 3 rep weight Shoulder Press (E2MOM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 3 reps at 80% of 1RM Max reps at 90% of 1RM) Metcon (Time) 21-15-9 Deadlifts 225/155 HSPU

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5 reps at 75% of 1RM Record Last Set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds…

CrossFit One World – CrossFit LVL G ZAKU (Time) 4 Round for Time Teams of 2 12 Complexes of 1 Hang Power Clean + 2 Front Squats + 2 Shoulder to Overhead (Accumulate Reps) 12 Synchronized Bar Facing Over-the-Bar Burpees 40 Calorie Row (Accumulate Reps) RX 135/95 RX+ 155/115

CrossFit One World – CrossFit Front Squat (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM Max reps at 85% of 1RM) * max rep. Stop 1-2 reps before failure Metcon (Time) 200 box step ups 20/15# to 24/20″…

CrossFit One World – CrossFit Clean and Jerk (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3 reps at 85% of 1RM) Metcon (Time) Chipper 60 Burpees 50 American KBS 35/52 40 Alt OH KB Lunge (20R/20L) 30…

CrossFit One World – CrossFit Snatch (E2MOM 3 reps at 45% of 1RM 3 reps at 55% of 1RM 3 reps at 65% of 1RM 3 reps at 75% of 1RM 3 reps at 85% of 1RM) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 500M Row 20 Burpee over rower