CrossFit One World – CrossFit Strength 12 Min EMOM Odd: Bent over rows Even: Strict Press @ 65%- 70% Strict Press Bent Over Row Challenging weight without sacrificing form. Metcon (Time) 5 Rounds For Time 15 Cal Row 10 Pull Ups / 5 Bar Muscle Up 5 Thruster 115/ 85 Shoulder Press (6 Set x…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2: 18 min AMRAP Partner A (rounds accumulated) 5 Toes to Bar 10 Alt. DB Snatches (50/35) 15 Double Unders (75 Singles) 20 Push Ups Partner B (indicator of switch) 10 Cal Assault Bike 5 Burpees Cool Down 3 Min Rest /Transition…

CrossFit One World – CrossFit Strength Overhead Squat (5×4 E2MOM at 80-85%) Metcon NBW – Christmas Ham Hocks (AMRAP – Rounds and Reps) 18 Min AMRAP: – 20/16 Calorie Row – 10 Front Rack Reverse Lunges (95/65) – 20 Wall Balls (20/14) – 10 Power Snatches (95/65)

CrossFit One World – CrossFit Strength Metcon NBW – The Jam Method 1 (AMRAP – Rounds and Reps) 15 Min AMRAP: – 3 Wall Walks – 5 Clean and Jerks (135/95), RX+ (185/135) – 7 Bar Facing Burpees NBW – Clean and Jerk Complex (E2MOM x 5 at 80-85%) – Clean deadlift (do not stand…

CrossFit One World – CrossFit Strength Paused Front Squat (5×4 E2MOM at 70-75%) Metcon NBW – Tater the Waiter (Time) For Time: 27-21-15-9 – KB Taters (53/35) *50 ft walking waiter’s lunge after each round* (50/35) (Lung with DB’s)

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%)