CrossFit One World – CrossFit Metcon Strength NBW – Curtis P’s NSFW (AMRAP – Rounds and Reps) 12 Min AMRAP: – 5 Curtis P’s (105/75) – 30 DU – 5 Thrusters – 30 DU 1 Curtis P: – Power clean – Reverse lunge each leg – Push Press Overhead Squat (DELAOD: 5×6 E2MOM at 50-55%)

CrossFit One World – CrossFit Strength Metcon NBW – Possessed Cindy (AMRAP – Rounds and Reps) 12 Min AMRAP: – 5 Burpee Pull Ups – 10 Single Arm Devil’s Press (50/35) – 15 Goblet Squats Deadlift (1 RM Deadlift On a 20 min clock, find a 1 RM deadlift.) Coaches: Please give a little time…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Goblet Squat or 16 Pistols 10 Sumo Dead Lift High Pull 5 Hand Stand Push Up Strength Dumbell Bench Press 12 Min E3MOM 12 Reps DB Bench Press @ 60%-65% or Med- challenging Weight

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Team of 2 One Rest One Work Rx 40/20 RX+ 50/35 {Break it us however you want) 21 Min AMRAP Every 3 Mins amotionis add or taken away. 0:00 Min-3:00 Min 10 DB Hang Power Clean 5 DB Sprawl 3:00 Min – 6:00 Min…

CrossFit One World – CrossFit Strength Metcon NBW – Hanging On For Dear Life (AMRAP – Rounds and Reps) 15 Min AMRAP: 3, 6, 9, 12 etc. – Power snatch (95/65) – OHS – T2B RX+ (135/95) Snatch (DELOAD: 5×3 E2MOM at 50-55% – 3 Single full snatches)

CrossFit One World – CrossFit Strength Back Squat (DELAOD: 5×5 E2MOM at 50-55%) NBW – Rowing with the Devil (Time) For Time: – Calorie Row: 20-2 – Devils Press: 1-10 (35/25) x2 DB’s

CrossFit One World – CrossFit Strength Metcon NBW – Ballin Annie (Time) “Annie” For Time: 50-40-30-20-10 – DU’s – Sit Ups Every 2 min (starting at 0:00), 20 wall balls (20/14) SCALES: Single Under’s: 75-60-45-30-15 If struggling on the wall balls, 10 WB every 2 min. Deadlift (DELOAD: 5×5 E2MOM at 50-55%)

CrossFit One World – CrossFit Strength Strict Press (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – 808 State of Mind (Time) For Time: 40/32 Calorie Row Buy In (or 3 min rowing buy in) Then… 12 Rounds of: – 1 Bear Complex (135/95) – 3 Lateral Bar Over Burpees – 8 Deadlifts – 2 Front…

CrossFit One World – CrossFit Strength Front Squat (DELOAD: 5×5 E2MOM at 50-55%) Metcon NBW – Kettle My Bell (AMRAP – Rounds and Reps) 15 Min AMRAP: – 20 KBS – 20 KB Snatches (does not have to be alternating) – 20 KB Push Press (10L/10R) RX: 53/35