CrossFit One World – CrossFit Metcon (Time) 7 Rounds for Time 7 HSPU 7 Thrusters 96/65 7 Knees to Elbows 7 Deadlifts (245/165) 7 Burpees 7 KBS 53/35 7 Pull Ups

CrossFit One World – CrossFit Strength Overhead Squats (4-4-4 / 10-8-6) E2MOM x 3 4 – 4 4 Reps Start at 70% Work Up to Heavy Set of 4 Then E2MOM x 3 10 – 8 – 6 Reps at 60% -65% -65% Metcon Metcon (Time) 5 rounds for time: 250/200 Meter Row 8 Power…

CrossFit One World – CrossFit Weightlifting Clean Complex (1-1-1-1-1) E2MOM x 5 1 Clean Deadlift 2 Hang Power Cleans 1 Squat Clean Work with 60-65% for QualityFocus on fast turnover Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run

CrossFit One World – CrossFit Strength Metcon (Weight) Barbell Front Rack Lunges E2MOM x 5 12 Front Rack Reverse Lunges Start at 40-50% 1 RM Front Squat Metcon Metcon (Time) 10 Rounds for Time 3 Wall Walks 6 Deadlifts 95/135 lbs 12 Minute Time Cap Modification: Wall Walk Plank hold 5 sec for each rep

CrossFit One World – CrossFit Strength Strict Overhead Press (10-8-6-4-2) Strict Press E2MOM 10-8-6-4-2 Strict Press Clean from the ground into the press. Start at 40-50% 1 RM and add each round to work up to a heavy 2 rep for the day. Metcon Metcon (No Measure) Every :90 X 10 (15 min) 200 Meter…

CrossFit One World – CrossFit Weightlifting Metcon (No Measure) EMOM x 6 Rounds Each minute complete the following complex: 6 Deadlifts 6 Hang Cleans 6 Front Squat The objective is to complete the complex unbroken in 25 to 35 seconds. 85/115 lbs RX Metcon Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Reps Strict Pull-ups 1-2-3-4-5-6-7-8-9-10 Reps Box…

CrossFit One World – CrossFit Strength 10 Min E2MOM 5 Rep Bench Press @ 65%-70% of 1 RM Bench Press Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Ground to Over Head 115/75 10 Lateral Hops 10 Front Rack Reverse Lunges 115/75 100m Run

CrossFit One World – CrossFit Metcon A: Level G Mercurius (AMRAP – Rounds and Reps) 15 Mn AMRAP Partner A 40 American KB Swings 53/70 20 Pull Ups 40 Double Unders 20 Goblet Squats 53/70 ( Continue Where Partner left off) Partner B 200m Plate Carrie Run 45/25 ( Indicator of switching) Cool Down 3…

CrossFit One World – CrossFit Strength Overhead Squat (3-3-3-3) E2MOM x 4 Overhead Squat 3-3-3-3 Use the heaviest weight you can for each set. 70+% 1RM Metcon Metcon (Time) For time: 2 rounds of: 10 Snatches, 115/85 lbs 10 Bar Facing Burpees — Rest 1:30 — 2 rounds of: 10 Snatches, 95/65 lbs 10 Bar…