CrossFit One World – CrossFit Skill Warm-up (No Measure) 10 min AMRAP 30 Alt. Pistols 5 pushups at the top of every min. Strength Front Squat (5xE2MOM (3Tempo FS @80%)) 3 Tempo Front Squats 3 seconds down, speed up Metcon Metcon (Time) 50,40,30,20,10 Double Unders Abmat Sit-ups Wall balls 20/14

CrossFit One World – CrossFit Skill Turkish Get Up (10 min. to complete 20 Turkish Get Up) Alternate 10 Right 10 Left Strength Strict Press (10XEMOM (2 Reps @ 80%)) Lower Body Lockout. No momentum on any kind Metcon Metcon (Time) 5 RFT 200 M. Run 20 American KB Swings 35/53 10 KB Goblet Squats…

CrossFit One World – CrossFit Skill Toes-To-Bar (10xEMOM 5 t2b or 5-8 vups) L sit hold remainder of minute or hollow hold Strength Snatch Grip P. Press + OHS (10XEMOM (1+1) @ 80%) 1 Snatch Grip Push Press 1 Overhead Squat Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95#…

CrossFit One World – CrossFit Skill Double-Unders (Max Reps in 1 min, 2 min and 3 min(3 sets) ) Rest 1 min after min 1 and 2 min after min 2 Score your highest set of reps only Strength Clean+Front Squat+Jerk (Clean + Front Squat + Jerk 5xE2MOM 1+1+1) 80%) Metcon Metcon (AMRAP – Rounds…

CrossFit One World – CrossFit Skill Handstand Push-ups (5 -10 Reps, 10xEMOM) Scaled= pike push up or seated db press(8-10 Reps) Rx= HSPU (5 Reps) Strength Thruster (5 xE2MOM (3 Reps) @80%) 3 Tempo Thruster (3 seconds down, fast up) Metcon Metcon (AMRAP – Rounds and Reps) 10Min AMRAP 3,6,9,12… Deadlift 85/105 (Rx+ 115/135) Hang…

CrossFit One World – CrossFit Skill Warm-up (No Measure) Core Work 10 Min. Cap 21-15-9 Ab Mat Sit Ups Russian Twists Strength Snatch (5 x E2MOM (1+1) @ 80%) 1 Snatch High Pull 1 Full Snatch Metcon Metcon (Time) 5RFT 15 Cal Row or 200 M Run 10 Burpees 5 S2OH, Pull-ups or BMU

CrossFit One World – CrossFit Metcon (Time) Team of Two 6 RFT Accumulate Reps 21-15-9 ( Must Finish Within Time Permitted ) Alt DB Snatch Wallball 20/14 Does Not Change Cap 3 Min If Completed add weight and 3 Mins to your remaining time then repeat Round and Reps, 3 Mins cap becomes 6 Mins…

CrossFit One World – CrossFit Skill Warm-up (No Measure) Double Under Skill Practice Double Tabata (8 min.) 20 work, 10 rest Strength Clean+Front Squat+Jerk (5xE2MOM (2+1+1) @ 70%) 2 Full Cleans 1 Front Squat 1 Jerk Metcon Metcon (Time) For Time (15 Min Cap) 7 Bear Complexes 10 Bar Facing Burpees 6 Bear Complexes 10…

CrossFit One World – CrossFit Skill Warm-up (No Measure) 3 Rounds (10 Minute Time Cap) 10 Hollow Rocks 10 V ups 10 second hollow hold Strength Snatch High Pull + Floating Snatch (10xEMOM (1+1) @ 70%) Floating Snatch=Lower Barbell to 1 inch above the floor but don’t touch the ground1 Snatch High Pull 1 Floating…