CrossFit One World – CrossFit Strength Metcon (Time) ROWING INTERVALS 3 x 500m *Rest 1 min between sets* Record your slowest time Front Squat (E2MOM x5 at 65 – 70%) Metcon (AMRAP – Rounds and Reps) Tax Day AMRAP in 15 minutes: 15 American Kettlebell Swings RX (53/35) RX+ (70/53) 12 Front Squats (135/95) 9…

CrossFit One World – CrossFit EASTER-BY HIS WOUNDS (Time) 3 Rounds for Time (in a Team of 3) 39 Thrusters (95/65 lb) 400 meter Team Run with 1 Medicine Ball (20/14 lb) 100 Sledgehammer Hits on Tire (10/8 lb) 1 minute Team Dead Hang Hold 30 Bar Over Burpees 30 Deadlifts (185/135 lb) With a…

CrossFit One World – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 – 25 Min AMRAP Medball = “Easter Egg” 100m run w/Easter Egg- partners run together (20/14) 20 Abmat Sit-Ups w/Easter Egg 20/14 (Split reps however) 10 KBS (53/35) (synced) 20 OHWL w/Easter Egg 20/14 (Split reps however) 10 KB Goblet…

CrossFit One World – CrossFit Strength Overhead Squat (E2MOM x 5 at 60 – 65%) Metcon Metcon (Time) 3 Rounds For Time: – 10 HSPU – 10 Pull-Ups – 10 Power Snatches (95/65) – 400m Run RX+ 135/95*If raining, sub 500m row for run*

CrossFit One World – CrossFit Skill Plate Pistol Touchdown/Box Pistol Touchdown/Pistol Work (EMOM x 10) Start with proper pistol technique standing on a 45 lb plate and work your way up to a box. – “Touchdown” technique is sitting in proper pistol technique from a height and touching your HEEL to the ground with toes…

CrossFit One World – CrossFit Strength Clean and Jerk Complex (E2MOM x 6 at 60 – 65%) – Clean Deadlift (do not stand all the way up) – Full Clean – Front Squat – Split Jerk Air Force (Time) Air Force For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push…

CrossFit One World – CrossFit Metcon Metcon (Time) ROWING INTERVALS 4 x 400m *Rest 1 min between sets* Record your slowest time Strength Strict Press (E2MOM x 5 at 65 – 70%) E2MOM x 5 at 65 – 70% Metcon Metcon (Time) “TATER THE WAITER” For Time: 27-21-15-9-3 KB Taters (53/35) 50′ Front Rack DB…

CrossFit One World – CrossFit Strength Back Squat (E2MOM x 5 at 70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 MIN AMRAP: – 40 DU’s – 20 Wall Balls (20/14) – 10 Box Jumps (24/20)

CrossFit One World – CrossFit Bench Press 5XE2MOM Start @ 60%-Go up each round Metcon (Time) 4 Rounds for Time: 9 Power Cleans (135/95 lb) 30 Air Squats 60 Double-Unders 1 Rope Climb 20 calorie Row/15 Cal Bike