CrossFit One World – CrossFit Metcon Metcon (AMRAP – Reps) Team Of Two 25 Min AMRAP Partner A: 20 Wall balls 20/14 20 Med-ball Sit ups 200m Med-ball Run (If the bar stops moving for more than 5 Seconds Reps increase by 10 on Current Movement) Then Switch After Partner A Finishes a Round Partner…

CrossFit One World – CrossFit Warm-up Optional Warm Up 3 Round 20on/ :10off Hollow Rocks Arch Rocks Rest 1:00 then 6 MIN AMRAP 6 Burpees 12 Reverse Crunches with a Twist (6 each) 18 Alternating Tuck Up (9 each) Skill Work 12 Min EMOM Odd: 1 Rope Climb / Work On getting familiar with technique…

CrossFit One World – CrossFit Warm-up Optional Warm Up 2 Rounds :40 on / :20 off on each exercise – Flutter Kicks – Planche Press – Tap Crunches – Floor Thrusters with Knee Push-Up – Hollow to Arch Roll Weightlifting 12 MIn E2MOM 2 Hang Power Snatch 2 Over Head Squat 2 Snatches @75% 1…

CrossFit One World – CrossFit Warm-up Optional Warm Up 3 Rounds 30 on/:15 off – Rotating Planks – Sit-Up Slides – Crossbody Mountain Climbers – Sit Ups Strength 10 Min E2MOM Deadlift Set 1- 65% – 70% 5 Reps Set 2 70% – 75% 5 Rep Set 3 75% – 80% 3 Rep Set 4…

CrossFit One World – CrossFit Warm-up Optional Warm Ups 9 MIn AMRAP – 10 Burpees – 10 V-Ups – 10 Plank Walkouts – 10 Reach Thrus (each side Strength 10 MIN EMOM Odds/Even Odd: 6 Reps Bent Over Row Even: 6 Push Press @75% Of 1 RM Push Press Bent Over Row Don’t get mix…

CrossFit One World – CrossFit Warm-up Optional WARM UP 2 Rounds (10 Mins) :30 on / :30 off – Mountain Climbers – Hollow Hold – Plank Hold – Superman’s – Bent Knee Windshield Wipers Weightlifting 90 Sec for 10 Set (15 Min) 5 Back Squat @ Body Weight or 65% Of Body Weight Back Squat…

CrossFit One World – CrossFit Strength 12 Min E2MOM 2 Clean Pulls 2 Hang Power Cleans 2 Jerks @75% Clean Pull Hang Power Clean Split Jerk Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 20 Sit ups 15 Air Squat 10 Push Ups 1 Cleans 155/115 ( Not Power and will increase by…

CrossFit One World – CrossFit: Fire Breathers Metcon Metcon (AMRAP – Reps) NorCal Masters 2015 Workout 3 (Row Version) Row 2000 Meters Rest 1:00 minute Then: AMRAP 2 minutes Back Squat. Score is Back Squat Reps (95 lbs/135 lbs) Metcon (No Measure) NorCal Masters 2016 Workout 1: Part One: 3RM Hang Squat Clean in 4…

CrossFit One World – CrossFit Metcon (Time) Hold On Partner! Teams of 2 (7 Rounds for Time, 30 Min. Cap) 105/75 (RX+ 135/105) Partner A 10 Hang power Cleans Partner B Holds Hang Power Position Then switch Partner A 10 Calorie Row while Partner B Holds Plank Position Then switch Partner A 10 Back squats…

CrossFit One World – CrossFit Deadlifts & Wallballs E2MOM x 5 Sets: 10 Wallballs 3 Deadlifts Load at 60% and work up to heavy triple Metcon (Time) 5 Rounds: 15 Deadlifts 12 Box Jump Overs 9 Front Squats (155/105)