CrossFit One World – CrossFit Strength Metcon NBW – Ballin Annie (Time) “Annie” For Time: 50-40-30-20-10 – DU’s – Sit Ups Every 2 min (starting at 0:00), 20 wall balls (20/14) SCALES: Single Under’s: 75-60-45-30-15 If struggling on the wall balls, 10 WB every 2 min. Deadlift (DELOAD: 5×5 E2MOM at 50-55%)

CrossFit One World – CrossFit Strength Strict Press (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – 808 State of Mind (Time) For Time: 40/32 Calorie Row Buy In (or 3 min rowing buy in) Then… 12 Rounds of: – 1 Bear Complex (135/95) – 3 Lateral Bar Over Burpees – 8 Deadlifts – 2 Front…

CrossFit One World – CrossFit Strength Front Squat (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – Kettle My Bell (AMRAP – Rounds and Reps) 15 Min AMRAP: – 20 KBS – 20 KB Snatches (does not have to be alternating) – 20 KB Push Press (10L/10R) RX: 53/35

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…