CrossFit One World – CrossFit 1776 (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Ball Slams (30/20 lb) Dumbbell Push Press (45/35 lb) As a team, complete a total of 1776 reps of all…

CrossFit One World – CrossFit Overhead Squat (E2MOM for 10 Minutes @ 85%-90% of 1RM) Metcon (AMRAP – Reps) 3 Rounds for Reps “Fight Gone Bad Style” 1 minute-Calorie Row 1 minute-Weighted Ab Mat Sit Ups (25/45) 1 minute-Deadlifts (125/155) 1 minute-Double Unders 1 minute-Rest

CrossFit One World – CrossFit Romanian Deadlift (EMOM for 10 minutes Single Leg Deadlifts) Romanian Deadlift1 Minute-5 Left Leg 1 Minute-5 Right Leg Metcon (Time) For Time: 10 thrusters (M:135#/W:95#) 20 toes to bar 10 power snatches (M:135#/W:95#) 20 hand release push-ups 100 double unders (300 singles) 20 hand release push-ups 10 power snatches 20…

CrossFit One World – CrossFit Jerk Complex (E2MOM for 12 Minutes @ 70%-75% of 1RM Clean & Jerk) 2 Push Press 2 Push Jerks 2 Split Jerks Metcon (AMRAP – Rounds and Reps) “Guadalupe” (ALL YOUUUU LUPE) Five 3-minute AMRAPs in 19 minutes AMRAP in 3 minutes 3 Power Cleans (95/135) 6 Push Ups 9…

CrossFit One World – CrossFit Bulgarian Split Squats 5 Sets /E2MOM 10 Right and 10 Left Bulgarian Split Squats Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 6 Pull Ups 9 Box Jump Overs 12 Front Rack Reverse Alt Lunges with Barbell (55/75) 19 Push Press 13 Air SquatsBorn in Pakistan, Ifti Nasim…

CrossFit One World – CrossFit Handstand Push-ups 10 MIn EMOM 4-8 Reps Handstand Push Ups Handstand Progression Handstand Walk Free Stand Handstand Metcon (Time) “WHAT LEGS” 4 Rounds for Time: 12 Med Ball Squat Cleans (14/20) 12/10 Calorie Row 12 Thrusters (65/95) 12 Back Squats 12 Alt Reverse Lunges with Medball 100m Run Time Cap:…

CrossFit One World – CrossFit Skill Pull-ups (5 Min. to Estab. Max Reps of STRICT Pull-ups/1 set) Strength Strict Press (10 Min. to work up to 1RM Strict Press) Metcon Metcon (Time) 21-18-15-12-9-6 Reps, For Time Overhead Squats (95/65 lb) Sumo Deadlift High Pull (95/65 lb) Floor Thrusters V-Ups

CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) “Passing The Torch” 20-minute AMRAP(Teams of 2) 6 Renegade Rows 35/50lb 12 DB Full Cleans 35/50 24 Sit-ups 48 Double Unders You run 400 meters while your partner works. When you get back from the run, your partner will start running and you…

CrossFit One World – CrossFit Deadlifts (5×5) E2MOM for 10 mins @ 80-85% of 1RM Metcon (Time) For Time: 18-12-6 Clean & Jerk (105/155) 30-20-10 Burpee Box Jumps (20/24) RX+ (125/165) **Time Cap: 25 minutesThe former First Lady was a dedicated humanitarian, chairing the committee that drafted the Universal Declaration of Human Rights for the…