CrossFit One World – CrossFit 12 Days of Crossfit (Time) 1 Snatch (95/65) 2 Thrusters (95/65) 3 Front Squats (95/65) 4 Jerks (95/65) 5 Hang Power Clean (95/65) 6 Dead Lifts (95/65) 7 Sumo Dead Lift High Pull (95/65) 8 Push Ups 9 KB Swing (53/35) 10 Box Jumps (24″/20″) 11 Toes to Bar 12…

CrossFit One World – CrossFit Row your Boat ANNIE (Time) 50-40-30-20-10 Double Unders Abmat Sit Ups Cal Row

CrossFit One World – CrossFit ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats

CrossFit One World – CrossFit CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#

CrossFit One World – CrossFit Strength 12 Min E2MOM 5 Bench Press @75 % – 80% 1 RM Bench Press Metcon A: KettleBaller (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American Kettle Bell Swing 15 Goblet Squat Cool Down 5 Min Rest B: Metcon (Time) 21-15-9…

CrossFit One World – CrossFit Metcon (No Measure) 2 Rounds for Time: 100 calorie Row (switch every 25) 50 Handstand Push-Ups (total) Scaled Option 50 hand-release push-ups Time Cap: 25 minutes **REST 3 MINUTES** Establish your 1 Rep Max Snatch in 10 minutes Score: Team Total Weight

CrossFit One World – CrossFit Deadlift (Establish a new 1 Rep Max Deadlift in 20 mins) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit One World – CrossFit Coaches Choice (No Measure) Coaches ChoiceCoach Lyn – Bulgarian Split Squats Metcon (AMRAP – Rounds) EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/135 lb) Each minute on the minute (EMOM), starting at the top of the minute, complete one…

CrossFit One World – CrossFit Back Squat (Establish a new 1 Rep Max Back Squat in 20 mins) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#