CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 24 Min AMRAP On Top of every 4 Mins 5 Synchro Burpee (Starts at Zero) Then 18 Power Snatches 95/65 (RX+135/95) 36 Lateral Hops Over Bar 18 HSPU 36 Thrusters 95/65 (RX+135/95) One Rest While One Works Accumulate Count

CrossFit One World – CrossFit Strength Overhead Squat (5×3 E2MOM @ 80 – 85%) Metcon (Time) For Time: 50 Calorie Row 40 Box Jumps (24/20 in) 30 Kettlebell Swings (53/35 lb) 20 Goblet Squats (53/35 lb) 10 Burpees 20 Goblet Squats (53/35 lb) 30 Kettlebell Swings (53/35 lb) 40 Box Jumps (24/20 in) 50 Calorie…

CrossFit One World – CrossFit Strength Clean and Jerk Complex (E2MOM x 5 @ 80 – 85%) – Clean Deadlift (do not stand all the way up) – Full Clean – Front Squat – Split Jerk Metcon (AMRAP – Rounds and Reps) AMRAP in 18 Minutes: 5 Ring Dips or Ring Muscle Ups 8 Hang…

CrossFit One World – CrossFit Strength Back Squat (DE-LOAD: 5×6 E2MOM @ 50%) Metcon (Time) Breee it On ! 5 Round For Time 3 Cluster 135/95 7 Burpee Box Jump Over 24/20 25 Double UnderRX+: 185/135 Cluster

CrossFit One World – CrossFit Strength Strict Press (5×3 E2MOM @ 85 – 90%) Metcon (AMRAP – Rounds and Reps) Tangle it Up 24 Min AMRAP 5 Toes to Bar 2 Power Cleans 135/95 4 Push Press 135/95 500 m Row

CrossFit One World – CrossFit Strength Deadlift (DE-LOAD: 5×6 E2MOM @ 50%) Metcon Metcon (Time) JAMIE HAGIYA SPECIAL: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches – Goblet Squats – Russian Twists RX: 50/35

CrossFit One World – CrossFit WALK IT OUT (Time) For Time 25-20-15 Deadlifts (155/105 lb) 50-40-30 Walking Lunges 50 meter Double Kettlebell Farmer’s Carry (2×70/53 lb)* Rest 1 minute 15-10-5 Deadlifts (225/155 lb) 30-20-10 Walking Lunges 50 meter Double Kettlebell Farmer’s Carry (2×70/53 lb)* *Complete the Farmer’s Carry after each full set. With a running…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams Of Two 15 Min AMRAP 20 Alt DB Snatches 35/50 30 Burpee Box Jump Overs 24/16 40 Push Ball 20/14 Rest For 3 Mins Then 10 Min AMRAP 100 M Farmers Carrie 50/70 15 Toes to Bar 20 Goblet Squats with DB…

CrossFit One World – CrossFit Strength Front Squat (E3MOM x 3 at 85 – 90%) Metcon Metcon (Time) MURPH PREP FRIDAY For Time: Buy In: 600m Run Then… – 30 Pull-Ups – 60 Push Ups – 90 Air Squats *Partition any way you want* Buy Out: 600m Run

CrossFit One World – CrossFit Strength Push Press (E3MOM x 3 at 85 – 90% 3 Sets ) Metcon Metcon (Time) FOR TIME: 21-18-15-12-9 – Cal Row – Burpees *50 DU’s after each round