CrossFit One World – CrossFit Gymnastics Metcon (No Measure) EMOM x 12 Each minute complete: 20 Double Unders 10 Box Jump Overs Adjust the reps as needed to give yourself 15 secs rest. Metcon Running DT (Time) 5 Rounds Run 400m 12 deadlifts 155 / 105 9 hang power cleans 155 / 105 6 push…

CrossFit One World – CrossFit Strength Push Press (5-5-5-5-5) E2MOM x 5 Push Press Work up to a heavy set Metcon Metcon (No Measure) Every 4:00 for 5 Rounds, Complete: 15/12 Calorie Row 15 Knees to Elbows 15 Overhead Squats, 95/65 lbs 15/12 Calorie Row The goal is to complete each round quickly, aim to…

CrossFit One World – CrossFit Strength Pause Front Squat (5-5-5-5-5) E2MOM x 5 5 Front Squat with 3 sec pause the the bottom of the movement. Start at 45% 1 RM to no more than 55% 1 RM. Metcon Metcon (4 Rounds for time) 4 rounds, each round for time, of: 18 Double Dumbbell Front…

CrossFit One World – CrossFit Strength Romanian DeadLift (RDL) 12 Min E2MOM 5 Reps @ 40% of 1RM Deadlift Metcon Metcon (Time) For Time 21-15-9-3-9-15-21 Deadlift 225/195 Ab Mat Sit Ups 200m Run Between Sets

CrossFit One World – CrossFit Metcon (Time) For Time 3 Rounds Teams of 2 100 Double Unders 50 KB Alt. Snatches 25 Toes to Bar 50 KB Goblet Squat 100 Cal Row Rx 53/35 Rx+70/53 Time CAP 25

CrossFit One World – CrossFit Weightlifting Pause Back Squat (5-5-5-5-5) E2MOM x 5 5 Back Squat with 3 sec pause the the bottom of the movement. Start at 45% 1 RM to no more than 55% 1 RM. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 9 Strict Handstand Push-ups 6 Burpee Box Jump…

CrossFit One World – CrossFit Strength Deadlift (4-3-3-2-2) E2MOM x 5 Dead Stop Deadlifts Deadlift 1×4 at 65% 1RM Deadlift 1×3 at 70% 1RM Deadlift 1×3 at 70% 1RM Deadlift 1×2 at 75% 1RM Deadlift 1×2 at 75% 1RM Dead stop reps- reset on every rep, on all sets. The focus is on maintaining a…

CrossFit One World – CrossFit Strength Overhead Squat (2-2-2-2-2) E2MOM X 5 2 Overhead Squats Starting at 65% of your 1 rep max and aim to finish at 80-85% Metcon Metcon (Time) For time: 3 rounds of: 10 Power Cleans, 75/55 lbs 16 Wall Balls, 20/14 lbs — Rest 3 Minutes — 3 rounds of:…

CrossFit One World – CrossFit CARNALS Birthday Wod (Time) 7 Rounds For time Teams of Two 19 Burpee Box Jump Overs 24/20 19 Chest to Bar 19 Deadlift 155/105 7 Rope Climbs 87 Double Unders Time Cap 30 Mins

CrossFit One World – CrossFit Weightlifting Squat Snatch (EMOM x 10) EMOM x 10 Every minute on the minute perform: 1 Squat Snatch Start at 65% and work up to no more than 80% Metcon Metcon (No Measure) Every 1:30 for 3 rounds do: 15 Thrusters, 95/65 lbs — Rest 1:30 min — Every 1:30…