CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 50 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Iron Abs (Time) For Time 21-15-9 Overhead Squats Burpees *Run 800 Meters after each round Rx 75/55 RX+ 135/95

CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 50% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Wall Walks 100 Ft Shuttle Runs 5 Devils Press 100 Ft…

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % 1 RM Power Clean Increase Weight by 5 every set) Front Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Clusters 10 Bar Facing Burpee 100 M Run Rx Bar 135/95 Rx +…

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Ballin Annie (Time) “Annie” For Time: Double Unders 50-40-30-20-10 or Single Under’s: 75-60-45-30-15 Sit Ups 50-40-30-20-10 Every 2 min (starting at 0:00), 20 wall balls…

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 5 Reps Tempo Squat @ 40% 1 RM 5 second descent, 2 second pause at (90 Degree) bottom, Ascend quickly after pause) LVL 2 Hyper Jump (5 Rounds for time) 25 Min E5MOM 10 Box Jump 20 Push Ball 20/14 10 Hang Power Snatch 115/65…

CrossFit One World – CrossFit 190627 (Time) 3 rounds for time of: 2,000-m row 50 wall-ball shots 100-ft. handstand walk or bearcrawls 100 double-unders ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft.

Announcements NO CLASS SATURDAY, 9/28 – Wonka Games Youth Competition Please join us this Saturday to support our youth competition from 9am-2pm. We will have food and vendors present. Root on the kids competitors for a fun filled event with great food. CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press…

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 50 % Increase Weight by 5 every set) Front Squat Metcon (Time) 4 Rounds For Time 5 Power Clean 10 Cal Row 5 Thrusters 10 Bar Facing Burpees Rx 135/95 Rx+ 155/115

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 60 % of Bodyweight Increase Weight by 5 every set) Flatliner (6 Rounds for reps) 18 Min E3MOM 6 Rounds 10 Box Jump Overs 20 American Kettlebell Swings 50 DU’s *Must do CrossFit standard and…

CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 40 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 DB Snatch 20 Single Arm Overhead Lunges (10 Left /10…