CrossFit One World – CrossFit LVL – Snatch Complex (6 x 90 sec 1 Cycle Snatch Complex @ 55% of HPS) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch Metcon (Time) 4 Rounds For Time 20 Wall Ball 10 Hang Power Cleans 200 Meter…

CrossFit One World – CrossFit Metcon (Time) For Time 50 calorie row 50 deadlifts (165/115) 50 wall walks 50 deadlifts (165/115) 50 calorie row You go, I go – split up however you like 30 min time cap Scale accordingly

Announcements New CrossFit Schedule starts today for Tuesday and Thursday as follows: 4pm, 515pm & 630pm CrossFit One World – Hype Hitters Shoulder Press

CrossFit One World – CrossFit Push Press (12 Min E2MOM 5 Push Press @ 65%-70%) Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 10 Pull ups 20 Cal Row 10 Ground to overhead 20 Burpee Rx Bar 85/115 RX + Bar 105/135 Assault Bike

CrossFit One World – CrossFit Split Jerk (Every 90 secs 5×3 Start at 70% and add weight as appropriate) 1-time exercise (Time) For Time 800M run 3 rounds 15 WB 10 toes to bar 5 clean and jerk 95/135 Then 800M run

CrossFit One World – CrossFit Bent Over Row (EMOMx3 8-10 Pick a weight that is challenging) Clean (Every 90 secs 7×2 Start at 65% and add weight as appropriate) 1-time exercise (Time) 5 Rounds 50 DU 10 Snatches 55/75 Rest 1 Min

CrossFit One World – CrossFit 1-time exercise (No Measure) Pull up work – hollow to arch – kipping pull up (no butterfly) 1-time exercise (Time) 3 rounds 500m row 3 rounds Cindy (5 pull up, 10 push up, 15 squat)RX + 3 rounds 500m row 3 rounds Mary (5 HSPU, 10 pistols, 15 pull ups)…

CrossFit One World – CrossFit 1-time exercise (3 Rounds for time) Row 3X500m row rest 1:1 Snatch (7×2 Starting @ 65% and add weight as appropriate) 1-time exercise (Time) 4 Rounds for time 12 alt DB (1) squat snatch 12 weight DB (2) lunges 12 wall walks DB = 35/50

CrossFit One World – CrossFit 1-time exercise (Distance) Tabata 5 burpee broad jump Clean (Every 2 mins x 5 1 clean pull + 1 hang clean + 1 clean Starting @ 75% and add weight as appropriate) 1-time exercise (AMRAP – Rounds and Reps) AMRAP 10 12 db hang clean (2 x 50/35) 9 Toes…

CrossFit One World – CrossFit Back Squat (Every 2 mins 5@80% 3@90% 1@95%) 1-time exercise (Time) For Time: 600 M Run 50 air squats 50 burpees 50 air squats 600 M Run