CrossFit One World – CrossFit Weighted Pull-ups (EMOM Weighted Pull-ups 5 sets to find heavy 5 rep) work to a heavy 5 rep Metcon (No Measure) 5xE3MOM 15 DBx2 Deadlifts 35/50 10 Weighted Sit Ups (1 DB) 5 C2B pull up Deadlift (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM…

CrossFit One World – CrossFit Metcon (Time) 30-20-10 reps for time: Thrusters 75/55 Toes-to-bar Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 5 Pull-ups 10 Push-ups 15 Kettlebell Swings 53/35 20 Double unders Metcon (Time) 5 rounds for time: 10 Burpees 10 Box Jump Overs 24/20”

CrossFit One World – CrossFit Overhead Squat (10 Min E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5 reps at 75% of 1RM Record Last Set) LVL 1 Healing Wind (AMRAP – Rounds and Reps) 12 Min AMRAP…

CrossFit One World – CrossFit LVL G Heavyarms (AMRAP – Reps) Teams of 2 30 Min AMRAP On top of Every 5 Min Starting from Zero Run 200m As a Team Then Partner A: Rope Climbs (As Many As Possible Sub if need be) RX + Legless While Partner B 6 DB Cleans 50/35 RX+…

CrossFit One World – CrossFit Metcon (Time) 10 rounds for time: 5 Thrusters 115/75 30 Double Unders 1 minute Rest Metcon (AMRAP – Rounds and Reps) 10 min AMRAP: 2 Power Snatches 75/55 2 Chest-to-bar Pull-ups 4 Power Snatches 75/55 4 Chest-to-bar Pull-ups 6 Power Snatches 75/55 6 Chest-to-bar Pull-ups … continueContinue to add 2…

CrossFit One World – CrossFit Clean and Jerk E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 5 reps at 80% of 1RM Metcon (Time) 21-15-9 BF Burpees Deadlift 155/225

CrossFit One World – CrossFit Snatch E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM 5 reps at 80% of 1RM Metcon (Time) 1-3-6-9-6-3-1 wall walk overhead squat

CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM *Max reps at 80% of 1RM) * max rep. Stop 1-2 reps before failure Metcon (No Measure) 12 min EMOM: 10 Wall Balls…

CrossFit One World – CrossFit Pull-ups (EMOM Weighted pull ups 5×5) Shoulder Press (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM *Max reps at 80% of 1RM) * max rep. Stop 1-2 reps before failure Metcon (AMRAP –…

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate…