CrossFit One World – CrossFit A: Metcon (AMRAP – Rounds and Reps) “Passing The Torch” 20-minute AMRAP(Teams of 2) 6 Renegade Rows 35/50lb 12 DB Full Cleans 35/50 24 Sit-ups 48 Double Unders You run 400 meters while your partner works. When you get back from the run, your partner will start running and you…

CrossFit One World – CrossFit Deadlifts (5×5) E2MOM for 10 mins @ 80-85% of 1RM Metcon (Time) For Time: 18-12-6 Clean & Jerk (105/155) 30-20-10 Burpee Box Jumps (20/24) RX+ (125/165) **Time Cap: 25 minutesThe former First Lady was a dedicated humanitarian, chairing the committee that drafted the Universal Declaration of Human Rights for the…

CrossFit One World – CrossFit Weightlifting Complete A cycle Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch E2MOM for 10 mins @ 80%-85% of 1RM Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon Pick Either Metcon A or Metcon B A: F***K Cancer (Time) 5…

CrossFit One World – CrossFit Front Squats (5 Sets x 5 Reps) E2MOM for 10 Mins @ 80%-85% of 1RM Front Squats Metcon (Time) For Time: 400M Run 35 Wallballs (14/20) 35 Pull Ups 35 Sumo Deadlift High Pulls (55/75) 400M Run 25 Wall Balls 25 Pull Ups 25 Sumo Deadlift High Pulls 400M Run…

CrossFit One World – CrossFit Push Press (5 Reps @ 70-75% of 1RM) 10 Mins E2MOM Up in Smoke (Time) 10 Rds for time 14 squats 14 Alt DB snatches 14 Hand Release burpees **25 min capRX (35/50) Rx+ (50/70) Ulrichs is regarded by some as the pioneer of the modern gay movement and the…

CrossFit One World – CrossFit Back Squats (5 Reps @ 80%-85% of 1RM) 10 Mins E2MOM Metcon (AMRAP – Rounds) AMRAP in 12 minutes: 9 Handstand Push Ups 9 Hang Power Clean & Jerks (95/135) 9 Knees to ElbowsJosephine Baker was a well-known entertainer of the Jazz Age and identified as bisexual. She was one…

CrossFit One World – CrossFit Metcon (Time) For Time 6 minute Hang Hold Each time you drop from the bar, perform: 1st Drop: 800 meter Run 20 Burpee Box Jumps (24/20 in) 2nd Drop: 600 meter Run 20 Burpee Box Jumps (24/20 in) 3rd Drop: 400 meter Run 20 Burpee Box Jumps (24/20 in) 4th…

CrossFit One World – CrossFit Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double UndersThis workout was created to celebrate “Freedom Day”, June 19, 1865 Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double UndersThis workout was created to…

CrossFit One World – CrossFit Snatch Complex E2MOM for 10 mins. @ 75%-80% of 1RM Snatch Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon (AMRAP – Reps) For Total Reps in 20 mins: Every 4 Minutes Complete 10/15 Calorie Row 10 Deadlifts (125/185) Remaining time complete Max Chest to Bar Pullups…