CrossFit One World – CrossFit Back Squat (12 Min E2MOM 5 Reps Tempo Squat @ 65% 1 RM 5 second descent, 2 second pause at (90 Degree) bottom, Ascend quickly after pause) LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row

CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 65% of your 1rm max) 231219 (Time) For time: 2,000-meter row 50 alternating single-leg squats 30 hang cleans (155/105)

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×2 2 Rep Push Press @ 80% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Shoulder to Overhead 10 Push Up 100m Run Rx 135/95 Rx+ 155/115

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×2 2 Rep Overhead Squat @ 60% Increase Weight by 5 every set) Dusted (Time) 15 Min E3MOM (5 Rounds) 15/10 Cal Assault Bike/Skier/Row 10 Box Jump Overs 5 Power Snatches RX 24/20 Bar 155/105 Remaining Time is your rest time. Move fast. This is…

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×2 2 Rep Back Squat @80% Increase Weight by 5 every set) Metcon (Time) 5 Rounds for time 15 Wallball 10 KB Sumo Deadlift High Pull 15 Russian KB Swings Rx WB 20/14 KB 53/35 Rx+ WB 30/20 KB 70/53

CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×8 8 Rep Pendlay Row @ 75% Body Weight 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 4 Rounds for Time 5 Lateral Burpees 10 Hang Power Clean 15 Thrusters 20 Abmat Sit up Rx 95/65 Rx + 135/95

Announcements Labor Day Schedule (Monday, 9/2) OPEN GYM ONLY 8AM-12PM CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×2 2 Rep Front Squat @ 80% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Devils Press 12 Pistols 24 Double Under Rx 40/20 Rx+ 50/35

Announcements Labor Day Schedule (Monday, 9/2) OPEN GYM ONLY 8AM-12PM CrossFit One World – CrossFit Romanian Deadlift (RDL) 12 Min E2MOM 4 Rep Romain Deadlift @ 55% 1 RM Deadlift LVL 1 Dynamite (Time) For Time Buy In 1000m Row Then 3 Rounds 18 Deadlift 15 Burpee 9 Push Jerk RX- 135/95

CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 60% of your 1rm max) 231230 (AMRAP – Rounds and Reps) 4 x 4 minute AMRAPs of: 3 hang power cleans (135/95) 6 shoulder-to-overheads (135/95) 9 lateral burpees over the bar 12 pull-ups

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15n Min AMRAP 5 Toes to Bar 10 Power Snatch 15 Lateral Hops 200m Run Rx 95/65 Rx+115/85