CrossFit One World – CrossFit Front Squat (E2MOM 5×5 90%) Metcon (Time) 2-4-6-8-10-8-6-4-2 DB (2) burpee squat clean DB (2) push press Toes 2 Bar 15 Double Unders after each round DB = 50/35 Cap 22 mins

CrossFit One World – CrossFit Push Press (E2MOM 5 x 5 then max Jerk 90%) Metcon (AMRAP – Rounds and Reps) 2 rounds (4x5min AMRAPs) 5 min AMRAP: • 10 KB swings 53/70# • 10 Clean & Jerks 115/75# Rest 2 mins 5 min AMRAP: • 10 Snatch 115/75# • 10 Burpees rest 2 mins,…

CrossFit One World – CrossFit Deadlift (E3MOM 5×3 90%) Metcon (Time) For time 21-15-9-15-21 Wall Balls Cal Bike

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 4 Rep @ 75% 1 RM) LVL 3 Gauntlet (4 Rounds for reps) For Reps 4 Round (20 Min Total) 1st Min Shoulder to Over Head 95/65 2nd Min Hand Release Push Up 3rd Min Back Squat 95/65 4th Min Thrusters 95/65 5th Min Burpee…

Announcements The Friday CrossFit 715pm class has been discontinued. The class has been replaced by the Active Recovery class for Friday @715pm going forward. This class will be instructed by Coach Pai. All members welcome! Competitors class starts this Saturday with Coach John @11am. This class is recommended for you if you are high level…

CrossFit One World – CrossFit Deadlift (E2MOM 5×5 80%) Metcon (Time) 4 rounds for time: 50 Double Unders 25 Deadlifts 155/105# 25 Sit-ups w/ Plate 25/15#

CrossFit One World – CrossFit Shoulder Press (E2MOM 5 x 5 then max push press 80%) on last set, perform 5 press then max rep push press Metcon (Time) 5 rounds for time: 15 Devil Press 50/35# 400 m Run

CrossFit One World – CrossFit Front Squat (E2MOM 5×5 80%) Metcon (Time) 10 rounds 100m run 10 air squats 10 OH alternativing Lunges 10 ground to overhead with plate plate = 45/25 CAP 25 mins

CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 80%) Metcon (Time) 21-15-9 reps for time: Deadlifts 185/135# Thrusters 95/65#load and unload bar each round

CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 80%) Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 10/8 Cal Row 10 alt DB snatches 10 Goblet squats 50/35