CrossFit One World – CrossFit Back Squat E2MOM 5 reps at 55% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5 reps at 65% of 1RM 5+ reps at 75% of 1RM Metcon (Time) EMOM Accumulate 200 total reps Odd – Thrusters 95/65 Even – Cal RowThruster reps +…

CrossFit One World – CrossFit Front Squat (10 Mins E2MOM 5 Reps 55% of 1RM 5 Reps 60% of 1RM 5 Reps 65% of 1RM 5 Reps 70% of 1RM 5 Reps 75% of 1RM Record Last Set on Wodify) LVL 1 Somersault (AMRAP – Rounds and Reps) 20 Min AMRAP Every 4 Mins Starting…

CrossFit One World – CrossFit Metcon (Time) Teams of Two For Time 3 Round 25 Partner Deadlift 315/185 Coed 155/105 20 Toes to Bar Rest 2 Mins 3 Rounds 20 Thrusters 115/80 20 Burpee Box Jump Overs 24/20 Rest 3 Mins 3 Round 10 Squat Clean and Jerk 155/115 20 Box Jump 24/20 30 Min…

CrossFit One World – CrossFit Metcon (Time) for time 1 mile run 100 burpees 1 mile run CAP 25 mins Clean and Jerk (E2MOM 3 reps at 40% of 1RM 3 reps at 50% of 1RM 3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 60% of 1RM)

CrossFit One World – CrossFit Snatch (E2MOM 3 reps at 40% of 1RM 3 reps at 50% of 1RM 3 reps at 50% of 1RM 3 reps at 60% of 1RM 3 reps at 60% of 1RM) Metcon (Time) 15 rounds for time: 5 Push-ups 5 Renegade Row* 5 Push Press* 5 Front Squats* *50/35…

CrossFit One World – CrossFit Shoulder Press (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row…

CrossFit One World – CrossFit Front Squat (E2MOM 5 reps at 40% of 1RM 5 reps at 50% of 1RM 5 reps at 50% of 1RM 5 reps at 60% of 1RM 5 reps at 60% of 1RM) Metcon (Time) 4 rounds 25 Weighted Box Step Ups 20/24, 35/50 25 Alt DB Snatches 35/50 *Use…

CrossFit One World – CrossFit Overhead Squat (10 Min E2MOM 5 reps at 45% of 1RM 5 reps at 50% of 1RM 5 reps at 55% of 1RM 5 reps at 65% of 1RM 5 reps at 75% of 1RM Record Last Set) LVL 1 Mindblow (AMRAP – Rounds and Reps) 12 Min AMRAP 2-4-6-8-10-12-14-16-18-20-Ect…

CrossFit One World – CrossFit Metcon (Time) Team of 2 For Time 10 Alternating Rounds 10 Cal Bike 10 Wall Ball 20/14 Rest for 2 Mins 8 Alternating Rounds 10 Cal Row 10 Burpee Box Jump 24/20 Rest For 2 Mins 6 Alternation Rounds 10 Cal Bike 30 Double Unders

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 18 min AMRAP: 2 Thrusters 115/75 4 Toes-to-bar 24 Double Unders Metcon (Time) 4 rounds for time: 3 wall walks 10 Devils Press 35/25