CrossFit One World – CrossFit Strength Back Squat (3×3 E3MOM at 90-95%) Metcon NBW – Flatliner (No Measure) E3MOM x 6 – 10 Box Jump Overs (24/20) – 20 AKBS (53/35) – 50 DU’s *Must do CrossFit standard and step down from the box*

CrossFit One World – CrossFit Strength Overhead Squat (10 Min E2MOM 5 Rep Overhead Squat @65-75%) Metcon Level 2 Bloodfest (5 Rounds for reps) 5 Rounds of Fight Gone Bad Style (24 mins) 1st min – max Push-ups 2nd min- max Pull-ups 3rd min – max Sumo Deadlift High Pull 45/35 4th min – max…

CrossFit One World – CrossFit Level G Heavyarms (AMRAP – Reps) Teams of 2 30 Min AMRAP On top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+…

CrossFit One World – CrossFit Strength Front Squat (5×3 E2MOM at 80-85%) Metcon Don JP 1986 Tekillya (AMRAP – Rounds and Reps) (Coach JP’s Birthday WOD) 19 Min AMRAP: – 12 Single Arm Devil’s Press (50/35) – 3 Single Arm Thrusters each side (3L/3R) – 8 Front Rack DB Lunges (athlete’s choice to step forward…

CrossFit One World – CrossFit Strength Metcon NBW – JH Special 2 (Time) For Time: 40-20-10 – Hang Power Clean (95/65) – Shoulder to Overhead – Calorie Row RX+ 135/95 Strict Press (5×3 E2MOM at 80-85%)

CrossFit One World – CrossFit Strength Pause Back Squat (5×3 E2MOM at 75-80%) 3 second pause at the bottom of the squat for each rep. Metcon NBW – This Sh** is Bananas! (AMRAP – Rounds and Reps) 15 Min AMRAP: – 10 Pull-Ups – 20 Wall Balls (20/14) – 10 Box Jump Overs (24/20) –…

CrossFit One World – CrossFit Strength NBW – Snatch Complex (E2MOM x 5 at 80-85%) – Snatch Deadlift (Do not stand all the way up) – Hang Power Snatch – Drop Snatch or Snatch Balance – Full Snatch Metcon NBW – The OG JH Special (Time) For Time: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches (50/35) –…

CrossFit One World – CrossFit Strength Pendlay Row (10 Min E2MOM 5 Reps @ 70%-75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 1 Rope Climbs 10 Burpee Box Jump Overs 24/20 16 Alt DB Snatch 50/35

CrossFit One World – CrossFit Metcon Level G Wing Gundam (Time) 4 Rounds For Time Teams of 2 400 m Run (Team Run) 20 Devil’s Press (Accumulated) 30 Synchronize Sit Up 40 Reps of X X Represent 1st Round Hang Power Clean 2nd Round Power Clean 3rd Round Hang Clean (Not Power) 4th Round Clean…

CrossFit One World – CrossFit Blacking out Friday (AMRAP – Reps) 4 Rounds for time 12 Complexes of: 1 Hang Power Clean + 2 Front Squats + 2 Shoulder-to-Overhead* 12 Synchronized Bar Facing Over-the-Bar Burpees 40 Calorie Row *Bar May Not Be Dropped Once a Complex is Started. 6 thruster penalty