CrossFit One World – CrossFit Gymnastics 12 Min EMOM Pick a Progression Odd Pull up/ Muscle Up Progression Even HSPU Progression Odd: Muscle-ups 2 Strict Muscle or Kipping Odd: Bar Muscle-ups 2 Reps Odd: Chest-To-Bar Pull-ups 3 Strict C2B or Kipping Odd: Pull-ups 4 Reps Strict or Kipping Odd: Ring Rows 5 Reps Odd: Banded…

CrossFit One World – CrossFit Strength 10 Min EMOM Odd: 10 RDL Even: 5 High-Hang Clean (Catch on Power Position) @ 55% 1 RM RDL Odd: Romanian DeadLift (RDL) Even: High-Hang Clean Pause at mid Thigh for 2 sec Do not Yank the Bar If technique need work practice high -Hang Pulls Level 1 Big…

CrossFit One World – CrossFit Metcon Metcon (Time) Teams of Two Buy in 1000m Row 4 Rounds 50 Sync Sit Ups 50 American KB Swing 53/35 50 Sync Floor Thrusters 50 DB Alt Snatches 50/35 Buy Out 800m Run

CrossFit One World – CrossFit Gymnastics 12 Min EMOM Pick a Progression Odd Pull up/ Muscle Up Progression Even HSPU Progression Odd: Muscle-ups 2 Strict Muscle or Kipping Odd: Bar Muscle-ups 2 Reps Odd: Chest-To-Bar Pull-ups 3 Strict C2B or Kipping Odd: Pull-ups 4 Reps Strict or Kipping Odd: Ring Rows 5 Reps Odd: Banded…

CrossFit One World – CrossFit Strength Front Squat 10 Min E2MOM 4 Rep Front Squat Set 1 65% Set 2 70% Set 3 75% Set 4 75% Set 5 80% Record Last Set ON Wodify Metcon Level 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to…

CrossFit One World – CrossFit Strength 10 Min E2MOM 3 Hang Power Cleans 2 Push Jerk 1 Split Jerk @ 1 RM Push Jerk Set 1 60%-65% Set 2 65%-70% Set 3 70%-75% Set 4 77% Set 5 77% Record Last Two Sets Hang Power Clean Push Jerk Split Jerk Metcon Level 2 Fury Band…

CrossFit One World – CrossFit Strength Back Squat 10 MIn E2MOM 5 Rep Back Squat Set 1 65% Set 2 70% Set 3 75% Set 4 75% Set 5 80% Record This Set On Wodify Metcon Level 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo…

CrossFit One World – CrossFit Strength 12 Min EMOM Odds: 3 Hang Power Snatch Even: 3 Snatch Balances @ 45%-50 % 1 RM Hang Power Snatch Odds: Hang Power Snatch Evens: Snatch Balance Metcon Level 00 Mjolnir (5 Rounds for reps) Fight Gone Bad Style 5 Rounds (24 Mins) Min 1: Alternating DB Snatches Min…

CrossFit One World – CrossFit Strength Bench Press 12 Min E2MOM 5 Bench Press @ 70%-75% Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Clusters 135/95 10 Lateral Hops 15 Sit Ups 20 Double Unders

CrossFit One World – CrossFit: Fire Breathers Gymnastics Skill Work -Wrist work -Hollow work -Kipping work Metcon (No Measure) Emom x 4 rounds 1- 5-10 shspu 2- 5 suicides 50m (25m down and back = 1) 3- 10 toes to bar Metcon (Time) Team of 2 3 rounds 600m run 40 devil’s press to box…