CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX within 15 Mins Front Squat Metcon Metcon (Time) For time 100 Double under 80 Air squat 60 Sit up 40 Push up 20 Burpees 40 Push up 60 Sit up 80 Air Squat 100 Double under

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Push Press @60-65% Push Press Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Overhead lunges 50/35 10 Burpee Box Jump 150m Run

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 1 Cycle of a Clean Complex @ 60%-65% 1 RM Clean Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP of 3 Man Makers 50/35 6 Pistol 12 V-Ups or T2B

CrossFit One World – CrossFit Strength 10 Min EE2MOM 5 Deadlift @60% – 65% Deadlift Metcon Metcon (AMRAP – Rounds and Reps) Highway to Heck 9 Min / 90 Sec Rest/ 6 Min / 60 Sec Rest / 3 Min ( 21 Min) Continue where you lift off 1 Devils Thruster 50/35 1 Hand Stand…

CrossFit One World – CrossFit A: Metcon (Time) For Time: 1 Mile Run B: Metcon (3 Rounds for reps) 3 Rounds for total reps (Fight Gone Bad Style) Min 1 – Max C2B Min 2 – Max T2B Min 3 – Max Hand Release Push- Ups Min 4 – Max Squat to Box Jump Min…

CrossFit One World – CrossFit Weightlifting Establish a heavy 1 Rep Max Push Jerk Within 18 Mins Push Jerk Metcon Metcon (Time) For time 15 thruster DB 50/35 15 T2B 15 Cal Row 15 Devils press 30 Lateral Burpees 15 Devil Press 15 Cal Row 15 T2B 15 Thruster

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM Front Squat @65-70% Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpee Box Jump 20 KB Swing American Then… Rest 90 Sec 10min AMRAP 10 Burpee Pull up 20 Goblet Squat

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM ( SNATCH COMPLEX ) Complete a Cycle of Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch @ 60% – 65% 1 RM Snatch Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon The TastyCake Killer (Time) For…

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX Overhead Squat within 20 Mins Overhead Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 mins 10 DB OHS 50/35 ALT 5L/5R 20 Ballistic Row 30 Cal Row