CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (Time) 12 Min AMRAP 25 Ft DB Front Rack Walking Lunges 5 Devil’s Press 25 Ft DB Front Rack Walking Lunges 10 Sprawls RX…

CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Metcon (5 Rounds for reps) 15 Min E3MOM 20 Double Unders 10 Alt DB Snatches Max Rep Burpee Box Jump…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Simon Says (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Handstand Push Ups or 10 Pike/Hand Release Push up 10 Toes-to-Bar or…

CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 60% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Cardio is Hardio (Time) For Time: 21-18-15-12-9 Cal Row Burpees 30 DU’s after each round*

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 2 Front Squat @ 55 % 1 Rm Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP 15 Mins 10 Deadlift 8 Hang Clean 6 Shoulder to Overhead 4 Clusters 100 m Run…

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 70% 1 RM Back Squat) LVL 2 Hammer Blow (4 Rounds for reps) 5 Burpee Beginning of every Min For 16 Mins (4 Rounds) Min 1 Hang Power Clean Min 2 Power Clean Min 3…

CrossFit One World – CrossFit Breast Cancer Awareness (AMRAP – Rounds and Reps) Partner workout, split reps as you want. 1 person works, 1 person rests. 30 Minute AMRAP: (30% of cancers in women and is most common) 1 Bear Complex (105/155) (about 1% of men get breast cancer every year) 13 T2B (Women have…

CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Chaos (AMRAP – Reps) 3 Set of 4 Min AMRAP (16 Minutes Total, including rest) We have 12 minutes of…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 10 Chest to Bar 15 Lateral Burpees Rx Bar 115/85 Rx+…

CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 60% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (Time) 4 Rounds for Time 20 Wallballs 20 Ab-mat Sit up 10 Man-Makers 200 M Run Rx DB 35/15 RX+…