CrossFit One World – CrossFit Bench Press (5 Rounds E2MOM 5 reps with a 2 second pause @65% ) The longest row (Time) 4 Rounds for time 10 Burpees 150 meter row 10 Air Squats 150 meter row 10 Push-Ups 150 meter row 10 Sit-Ups 150 meter row

CrossFit One World – CrossFit Deadlift (E2MOM for 6 sets 5 deadlift @ 65-70% *reset the bar after each rep, do not just drop the bar after each rep*) Metcon (AMRAP – Rounds and Reps) 3 Rounds 3 minute AMRAP 15/10 Cal Bike Max Reps of Double-Unders Rest 2 minutes

CrossFit One World – CrossFit Snatch complex (5 x 3) Every 2 minutes for 5 sets Snatch deadlift+ hang power snatch+overhead squatTake your time on each movement. Do not speed through the reps Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 4 Wall Walks 8 Jumping air squats 12 Alternating Dumbbell Snatches (50/35)

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep W/2 Sec Pause at bottom @ 70% 1 Rm (Stay @70%)) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Hang Power Clean 10 Front Rack Lunges 20 Sit Up 40 Double Under Rx 135/85 Rx+ 155/115

CrossFit One World – CrossFit Goku (Weight) Accumulate Reps x Weight Between you and your partner, perform successful lifts to accumulate to a max total weight in 20 minutes. You both must use the same bar. You can add weight at any time, you cannot take weight off of the bar . 0:00 -5:00: Snatch…

CrossFit One World – CrossFit Deadlift (Every 2 minutes for 6 sets: 5 Deadlift @ 60-65% *Not touch and go. Reset every rep*) Metcon (Time) For time: 800 Meter Run 50 Burpees to 6” Target 800 Meter Run

CrossFit One World – CrossFit Announcement Open Gym 8am-12pm Practice a Skill (Gymnastics, Oly Lifting, Rope and Double under.) Ask a Coach for tips and tricks on a particular movement. Do a 1 RM on any Lift Do accessory work. (Pull up progression)

Announcements NO CLASSES ON JULY 4TH Open Gym from 8am-12pm ONLY CrossFit One World – CrossFit Back Squat (Back Squats Every 2 minutes for 6 sets 5 reps starting at 55% *add weight every set*) Metcon (AMRAP – Rounds) 12 min AMRAP 12 Toes to Bar 12 Alternating Single-Arm Dumbbell Snatches (50/35) 12 Dumbbell Box…

Announcements NO CLASSES ON JULY 4TH Open Gym from 8am-12pm ONLY CrossFit One World – CrossFit Shoulder Press (Every 2 mins for 6 sets 3 Strict Press starting @ 65+%) Build to today’s 3 rep max Metcon (Time) 5 rounds for time of: 12 Alternating Pistols 9 Dumbbell Push Presses (55/35) 6 Burpee Box Jump-Overs…

Announcements NO CLASSES ON JULY 4TH Open Gym from 8am-12pm ONLY CrossFit One World – CrossFit Clean (Every 2 minutes for 5 sets 2 clean pauses + clean starting @ 65+% (3 reps total) Build to today’s max weight) Clean pause – start the clean and pause at the knee for 2 seconds. Reset on…