CrossFit One World – CrossFit Metcon (AMRAP – Reps) 35 Min. AMRAP Teams of 2 (You Go I go) Add 2 reps every round… Round 1 2 T2b (Scaled=V-ups) 2 Hand Release Push-Ups 2 HPC&J 65/95 (95/115 rx+} 2 Wall Balls 14/20 2 Double Unders Round 2 4 T2b (Scaled=V-ups) 4 Hand Release Push-Ups 4…

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 5 Back Squat @65-70% Back Squat Metcon Metcon (Time) For Time 3 Rds 400m Run 24 Alternating Hang Power Snatch KB 53/35 50 Sit up

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Deadlift @60-65% Deadlift Metcon Metcon (AMRAP – Rounds and Reps) Carnal AMRAP- 19 mins of 7 Alternating PIstol Squat 7 Hang Power Clean 115/ 95 7 Thruster 7 C2B Pull up

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