CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 70 % of Body weight Increase Weight by 5 every set) Metcon (5 Rounds for reps) 15 Min E3MOM 10 Box Jumps 10 DB Overhead Lunges Max Burpees Rest 10-15 Sec within the E3MOM Rx…

CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 65 % Body weight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Grippy DT (AMRAP – Rounds and Reps) 15 Min AMRAP: 1 Round of DT 15 Kettle Bell Swings 10…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 60 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Petty (Time) 10 Rounds for Time 3 Man Makers 2 Wall Walks Rx DB 40/25

CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 65% Body weight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) But Did You Die? (Time) For Time Buy In/Out 400 m Run or 500 m Row Then… 2 Rounds of…

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 3 Rep Tempo w/2 Sec Pause at bottom position @ 70% 1 RM Front Squat) LVL MI-JO (Time) 7 Rounds For Time 200 Meter Run 7 Goblet Squat 53/35 7 Burpee 7 KB Swings 7 Push Up 7 Abmat Sit up 7 Thrusters 95/65

CrossFit One World – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# 240522 (Time) 4 rounds for time of: 4 deadlifts 3 hang power snatches 2 overhead squats ♀ 75 lb ♂ 115 lb

CrossFit One World – CrossFit Back Rack Reverse Lunges (12 Min E2MOM 8 Reps Total (4 Left 4 Right) @ 65 % of Bodyweight Increase Weight by 5 every set) Metcon (Time) 12 Min AMRAP 25 Ft DB Front Rack Walking Lunges 5 Devil’s Press 25 Ft DB Front Rack Walking Lunges 10 Sprawls RX…

CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 6 Bent over row @ 60 % Bodyweight Increase Weight by 5 every set 3 Ring Dips/6 Box Dips (Right After Bent Over Row)) Metcon (5 Rounds for reps) 15 Min E3MOM 20 Double Unders 10 Alt DB Snatches Max Rep Burpee Box Jump…

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 2 Overhead Squat @ 55 % 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Simon Says (AMRAP – Rounds and Reps) 14 Min AMRAP 5 Handstand Push Ups or 10 Pike/Hand Release Push up 10 Toes-to-Bar or…

CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 60% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Cardio is Hardio (Time) For Time: 21-18-15-12-9 Cal Row Burpees 30 DU’s after each round*