CrossFit One World – CrossFit Strength Back Squat Establish a Heavy 1 RM within 20 Mins Suggestion Set 1 5 Rep 65% Set 2 5 Rep 70% Set 3 3 Rep 80% Set 4 3 Rep 85% Set 5 1 Rep 90% Set 6 1 Rep 95% Set 7 1 Rep 101% Metcon Metcon (AMRAP…

CrossFit One World – CrossFit Strength Bench Press 12 MIn E2MOM 5 Rep Bench Press @ 65%/70% 1 RM Metcon Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Alt DB Snatch 50/35 15 Cal Row 20 Plate Sit Ups

CrossFit One World – CrossFit Metcon Metcon (Time) Teams of 2 for time 200m Run (together) 40 Clean and Jerk 115/85 16 Burpee Box Jump over 74 Hand Release Push-up 60 Toes to Bar 200m Run 50 Wallball 30 Power Snatch 115/85 100 cal row 200m Run

CrossFit One World – CrossFit Strength Push Press 12 Min E2MOM 5 Push Press @65%70% Of 1 RM Metcon Run-Row (Time) Five Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins

CrossFit One World – CrossFit Strength Deadlift 12 Min E2MOM 4 Reps Set – 1 – 65% Set – 2 – 70% Set – 3 – 75% Set – 4 – 75% Set – 5 – 80% Set – 6 – 85% Of 1 RM Deadlift Record Last Set on Wodify Metcon Level 2 Fury…

CrossFit One World – CrossFit Strength Level-Snatch Complex Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch12 Min E2MOM Complete 1 or 2 Complex Set 1 – 55% Set 2 – 60% Set 3 – 65% Set 4 – 65% Set 5 – 70% Set 6 – 75% Of 1 RM Snatch Or…

CrossFit One World – CrossFit Strength Back Squat 12 Min E2MOM 6 Back Squat Set – 1 – 65% Set – 2 – 70% Set – 3 – 75% Set – 4 – 80% Set – 5 – 85% Set – 6 – 85% Of 1 RM Back Squat Record Last Set On Wodify Metcon…

CrossFit One World – CrossFit Strength Overhead Squat 12 MIn E2MOM 5 Overhead Squat @60%-65% 1 RM Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Pull ups 10 Wall Ball 15 Cal Row

CrossFit One World – CrossFit Metcon Level Four Percent (Time) For Time Team of Two Buy In 800 Run (Partner Run) or 1000m Row (Per Person) 4 Rounds 30 Ground to Overhead 115/85 Accumulated 20 Sync Abmat Sit Up 20 Handstand Push Ups Accumulated 30 Sync Floor Thrusters Buy Out 500 Double Under Accumulated

CrossFit One World – CrossFit Strength 12 Min E2MOM 4 Deadlift Deadlift Set – 1 – 65% Set – 2 – 70% Set – 3 – 75% Set – 4 – 75% Set – 5 – 80% Set – 6 – 85% Of 1 RM Deadlift Record Last Set on Wodify Metcon Level 2 Breath…