CrossFit One World – CrossFit Push Press (12 Min E2MOM 5 Push Press @ 65%-70%) Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 10 Pull ups 20 Cal Row 10 Ground to overhead 20 Burpee Rx Bar 85/115 RX + Bar 105/135 Assault Bike

CrossFit One World – CrossFit Split Jerk (Every 90 secs 5×3 Start at 70% and add weight as appropriate) 1-time exercise (Time) For Time 800M run 3 rounds 15 WB 10 toes to bar 5 clean and jerk 95/135 Then 800M run

CrossFit One World – CrossFit Bent Over Row (EMOMx3 8-10 Pick a weight that is challenging) Clean (Every 90 secs 7×2 Start at 65% and add weight as appropriate) 1-time exercise (Time) 5 Rounds 50 DU 10 Snatches 55/75 Rest 1 Min

CrossFit One World – CrossFit 1-time exercise (No Measure) Pull up work – hollow to arch – kipping pull up (no butterfly) 1-time exercise (Time) 3 rounds 500m row 3 rounds Cindy (5 pull up, 10 push up, 15 squat)RX + 3 rounds 500m row 3 rounds Mary (5 HSPU, 10 pistols, 15 pull ups)…

CrossFit One World – CrossFit 1-time exercise (3 Rounds for time) Row 3X500m row rest 1:1 Snatch (7×2 Starting @ 65% and add weight as appropriate) 1-time exercise (Time) 4 Rounds for time 12 alt DB (1) squat snatch 12 weight DB (2) lunges 12 wall walks DB = 35/50

CrossFit One World – CrossFit 1-time exercise (Distance) Tabata 5 burpee broad jump Clean (Every 2 mins x 5 1 clean pull + 1 hang clean + 1 clean Starting @ 75% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) AMRAP 10 12 db hang clean (2 x 50/35) 9 Toes…

CrossFit One World – CrossFit Back Squat (Every 2 mins 5@80% 3@90% 1@95%) 1-time exercise (Time) For Time: 600 M Run 50 air squats 50 burpees 50 air squats 600 M Run

One World offers private coaching to help you improve your overall health and fitness. You will receiving more individualized attention in your chosen Private Coaching Class Sessions. Private coaching allows you to work one-on-one with our expert trainers. Sessions are designed with your goals in mind, whether it is health, strength training, injury prevention, preparing…

CrossFit One World – CrossFit 1-time exercise (No Measure) 10 mins to work on split jerk technique Push Jerk (Every 2 mins x 5 2 push jerk +2 split jerk Working Set 75-85%) Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups

CrossFit One World – CrossFit 1-time exercise (No Measure) Warm up: For Quality, 3 rounds 10 kang squats 10 OH Plate Squats 10 broad jumps Overhead Squat (Every 2 mins 5×5 Starting @ 75% and add weight as appropriate) 1-time exercise (Time) 21-18- 15-12-9-6-3 Ring Dips Overhead Squat 75/115 *main site 180623 RX start with…