CrossFit One World – CrossFit 3 Rounds TABATA (20/10) (Core Work) Hollow Rocks Hollow HOLD Tuck Crunches Tuck HOLD Supermans(Up&Down) Superman HOLD V-ups Dead Bug/V-up HOLD (Head,shoulders&feet up) Metcon (Time) 6 Rounds for Time: 8 Goddessmakers* (2×35/25 lb) 200 meter Run Rest 1 minute *1 Goddessmaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row,…

CrossFit One World – CrossFit A.M. Raaapps! (AMRAP – Rounds and Reps) Teams of 3 2 rounds of 3 AMRAPs (5 Min AMRAPs) AMRAP #1 (5 min AMRAP) 30 Sync Wallball Train 20/14 (5 reps then switch) 100m Partner Carry (Or all carry plate 45/25) 30 WB Russian twists (U go, U go, I go=1…

CrossFit One World – CrossFit Dead lift (Establish your 1RM in 15 minutes) Metcon (Time) For Time 2,000 meter Row Every 2 minutes, perform: 15 Sit-UpsWith a running clock, as fast as possible complete the 2,000 meter Row. Every 2 minutes, get off from the rower to perform 15 Sit-Ups. Score is the time on…

CrossFit One World – CrossFit Clean Complex (E2MOM for 10 Minutes @ 90% of 1RM Clean & Jerk) Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes 6 Ring Dips 6 Front Squats (135/95 lb) 200M Run RX+ (125/155) On a 15 minute clock, perform…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) EMOM in 30 minutes Odd Minutes: AMRAP of ‘Cindy’ Even Minutes: 1 Power Snatch* 1 Round of ‘Cindy’ consists of: 5 Pull-Ups 10 Push-Ups 15 Air Squats *Start at 65% 1RM and increase weight every round.On a 30-minute clock, perform as many repetitions of…

CrossFit One World – CrossFit Jerk Complex (E2MOM for 10 Minutes @ 90% of 1RM Clean & Jerk) 1 Push Press 1 Push Jerk 1 Split Jerk Metcon (Time) For Time: 20-18-16-14-12-10-8-6-4-2 reps of: Kettlebell Taters (35/53) 2-4-6-8-10-12-14-16-18-20 reps of: BurpeesWith a running clock, as fast as possible perform 20 Kettlebell Taters and 2 Burpees,…

CrossFit One World – CrossFit Front Squat (E3MOM for 9 minutes @ 95% of 1RM) Metcon (AMRAP – Rounds and Reps) AMRAP in 17 minutes 10 Overhead Squats (95/65 lb) 15/10 calorie Row 10 Box Jumps (24/20 in) RX+ OHS (95/135) On a 17-minute clock, complete as many rounds and repetitions as possible (“AMRAP”) of…

CrossFit One World – CrossFit Rope Climb (E2MOM for 10 mins 2-3 Rope Climbs) Metcon (Time) For Time (with a Partner) With a Running Clock: 2 Rounds of: 200M Buddy Carry or 200M 25# or 45# Plate Carry 20 Planking Partner Burpees Then, 10 Rounds of: 8 Synchronized Pull-Ups 12 Synchronized Push-Ups Start the clock…

CrossFit One World – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

CrossFit One World – CrossFit Back Squat (E3MOM for 9 Minutes @ 95% of 1RM) Run-Row (Time) Five Rounds for time: Run 400 Meter Row 500 Meters Time cap: 30 mins