CrossFit One World – CrossFit Metcon (AMRAP – Reps) 16 Rounds Tabata (8 rounds) Ring dips Tabata (8 rounds) toes to bar Mile Burpee Mile (Time) for time 1 mile run 100 burpees 1 mile run CAP 35 mins

CrossFit One World – CrossFit Push Press (12 Min E2MOM 5 Reps Push Press @ 65 % -70% 1 RM) LVL 1 Clear Tranquil (Time) For Time 2 Round 5 Ground to Overhead 95/65 RX + 135/105 10 Bar Facing Burpee 2 Round 10 Ground to Overhead 115/85 Rx+ 155/125 15 Bar facing Burpee 2…

CrossFit One World – CrossFit Metcon (Time) 12 Rounds For Time 12 Wallballs 20/14 8 Power Clean 95/65 4 Box Jumps 24/20 And 10/8 Cal Row Partner A Starts on WB,PC and Box Jump While Partner B Completes the Cal Row. Once both partners finish their movements they switch, that’s 1 round.

CrossFit One World – CrossFit Weighted Pull-ups (EMOM 5×5) Deadlift E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 70% of 1RM *Max reps at 80% of 1RM Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 2-4-6-8-10-12-14-…. Russian Kettlebell Swings 70/53#…

CrossFit One World – CrossFit Hang Snatch + Snatch + OHS (E2MOM 45% of 1RM 55% of 1RM 65% of 1RM 75% of 1RM 85% of 1RM) Hang snatch from above knees Snatch from ground Overhead Squat (OHS) Metcon (5 Rounds for reps) 5 rounds for max reps: 90 seconds: 10/8 Row calories 10 Overhead…

CrossFit One World – CrossFit Back Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) 4 RFT 25 Weighted Box Step Ups 20/24, 35/50 25 Alt DB Snatches 35/50 *Use…

CrossFit One World – CrossFit Pause Jerk Pause (E2MOM 45% of 1RM 55% of 1RM 65% of 1RM 75% of 1RM 85% of 1RM) Perform Jerk, 2 second pause at dip and 2 second pause at catch, then recover Metcon (Time) for time Accumulate 50 Clean and Jerk 95/65# EMOM 5 bar facing burpee Target…

CrossFit One World – CrossFit 3 Position Clean (E2MOM 45% of 1RM 55% of 1RM 65% of 1RM 75% of 1RM 85% of 1RM) Clean from above knee Clean from below knee Clean from ground Metcon (Time) 2 rounds for time: 25 DB deadlift 50/35* 25 DB hang power clean 50/35 25 box step over…

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 5 Rep Front Squat @ 70%-75%) LVL Clean High Pull (6 Min EMOM 5 Rep @ 35%-45% of Hang Power Clean) LVL 1 Dice (AMRAP – Rounds and Reps) 15 Min AMRAP 21 – Wallballs 20/14 Rx+ 30/20 15 – Cal Row Rx+ Assault Bike…

Announcements 84 Stroll and Roll Update Saturday, September 23rd @ 8:00AMNiles Canyon Road, corner of 84 and Mission Boulevard(bottom left of map below) Please wear a helmet!Family and kids are encouraged to come!   FREE BIKE SERVICE CLINIC FRIDAY, SEPTEMBER 22ND @ 2:30PM ~ 5:00PMLocation: Vallejo Mill Elementary38569 Canyon Heights DriveFremont, CA 94536 school drop-off…