CrossFit One World – CrossFit Metcon (AMRAP – Rounds) Teams of 2 24 Min AMRAP Switch Every 3mins Partner A 6 Handstand Push up (12 Hand Release Push-ups) 12 Burpee Box Jumps 24/20 Partner B 12 Cal Assault Bike 24 Thrusters 45/35 Note:This is an AMRAP do as much work as possible. When the 3…

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 4 Reps Front Squat @ 75%- 80%) Push Press (5 Round of 90 Sec (7.5 Mins) 5 Rep Push Press @ 65% – 70%) NBW – Ballin Annie (Time) “Annie” For Time: 50-40-30-20-10 – DU’s – Sit Ups Every 2 min (starting at 0:00), 20…

CrossFit One World – CrossFit Deadlift (10 Min E2MOM 5 Deadlift @ 75% – 80%) Single Leg RDL (4 Rounds Of 90 Sec (6Mins) 6 Reps Total (3L 3R) @ DB 20/10) $$ Double Vortex (No Measure) For Time: 30-20-10 Sumo Deadlifts High Pulls (95/65 lb) Alternating Renegade Rows (2×50/35 lb) 10-20-30 Wall Balls (20/14…

CrossFit One World – CrossFit Power Snatch (10 Min E2MOM 6 Rep Power Snatch @ 70% – 75%) Snatch Balance (4 Rounds of 90 Sec 3 Rep Snatch Balance @ 30% of Power Snatch) $Scooby Doo (AMRAP – Rounds and Reps) AMRAP in 14 Minutes 40 Double-Unders 8 Toes-to-Bar 6 Hang Squat Snatches (95/65 lb)…

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 4 Rep Back Squat @75% 80%) Split Squats (4 Rounds of 90 Sec (6 Mins) 8 Reps (4 Reps Left leg 4 Reps Right leg) @ 30% of Back Squat) Step 1 — Find Your Split Stance Stand tall holding a pair of dumbbells with…

CrossFit One World – CrossFit Power Clean (10 Min E2MOM 5 Rep Power Snatch @70% – 75%) Push Jerk (4 Rounds of 90 Sec ( 6 Min) 4 Reps Push Jerk + Split 1 Jerk @ 70% – 75%) Split Jerk Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit One World – CrossFit Back Squat (10 Min E2MOM 6 Rep Back Squats @ 70% – 75%) NBW – The OG JH Special (Time) For Time: 20-18-16-14-12-10-8-6-4-2 – Alt. DB Snatches (50/35) – Goblet Squats – Russian Twists

CrossFit One World – CrossFit Metcon This work is usually solo. Let make this a team of 2 Partner A start H1 Partner B Start H2 Once both are done switch. If you finish before your partner rest. H TWINS (Time) Teams of 2 For Time (H1+H2 or H2+H1) 30min time cap H1 38 Dead…

CrossFit One World – CrossFit Hang Snatch (10 Min E2MOM 6 Rep Hang Snatch @ 60% – 65%) Snatch Grip High Pulls (4 Round of 90 Sec (6 Mins) 2 Rep @ 75% – 80%) Run-Row (Time) Five Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins

CrossFit One World – CrossFit Front Squat (10 Min E2MOM 6 Rep Front Squat @ 70%- 75%) Overhead Lunges (5 Round of 90 Sec (7.5 Mins) 10 Rep Total OH Lunges (Start light new movement. Lean toward caution please us Barbell)) $$ Happy Gilmore (AMRAP – Rounds and Reps) AMRAP in 15 minutes: 21 AbMat…