CrossFit One World – CrossFit “The Burner” (Checkmark) 5 Rds For Time 200m Run w/band 5 Rope Climbs(Accumulated) 10 Sync Toes To Bar 15 Sync American KB Swing 53/35 20 DBall Over Shoulder 70/50(Accumulated) 25 Cal Echo Bike(Accumulated) “You can use sand bag instead of DBall” 40min Time Cap

CrossFit One World – CrossFit Snatch (E2MOM x 12 mins (6 sets) 2 Reps at 60% + increase weight after each successful set) 1-time exercise (AMRAP – Rounds and Reps) 10 min AMRAP: 2 Hang Power Snatch 75/55 2 Bar-Facing Burpees 4 Hang Power Snatch 75/55 4 Bar-Facing Burpees 6 Hang Power Snatch 75/55 6…

CrossFit One World – CrossFit Bench Press (every 90 secs 5×5 at 60%) 1-time exercise (Time) For time 160 Double Unders Then 6 rounds 8 Deadlifts 225/155 8 Strict Pull-ups Then: 160 Double Unders

CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 6 1-time…

Announcements Reminder for this week. Thursday 11-23-23 we only have one class 11 am. Welcome to all members. Friday 11-24-23 We are back to normal schedule except for 7:15 pm Crossfit class is cancelled. Happy Thanksgiving FROM OW STAFF CrossFit One World – CrossFit Shoulder Press (Every 90 seconds 5×5 at 60%) 1-time exercise (Time)…

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 4 Rep Back Squat 75% of 1 RM) LVL 2 Grenade Bomb (Time) 5 Rounds for Time 10 Shoulder to overhead 135/95 20 V-ups 10 Sumo Deadlift High Pull 20 Double Under

CrossFit One World – CrossFit Metcon (Time) Team of 2 For Time 200 Double Under /400 Singles 150 Wall Balls 20/14 100 Cal Bike 150 Wall Balls 200 Double Under / 400 Singles

CrossFit One World – CrossFit Hang snatch + OHS (every 90 secs 5 sets at 70% of 1RM 3 sets at 80% of 1RM 1 set at 90% of 1RM total 9 sets) 1-time exercise (Time) For time: 21 Squat Cleans 115/75 42 AbMat Sit-ups 15 Squat Cleans 115/75 30 AbMat Sit-ups 9 Squat Cleans…

CrossFit One World – CrossFit Dips (Every 90s 5 reps for 3 sets for max weight) Shoulder Press (Every 90 secs 5 sets at 60% of 1RM 3 sets at 70% of 1RM 1 set at 80% of 1RM total 9 sets) 1-time exercise (AMRAP – Rounds and Reps) 14 min AMRAP: 14 cal Row…

CrossFit One World – CrossFit Deadlift (every 90 secs 5 sets at 70% of 1RM 3 sets at 80% of 1RM 1 set at 90% of 1RM total 9 sets) 1-time exercise (AMRAP – Rounds) 12 min AMRAP: 1 Deadlift 1 Bench Press 2 Deadlift 2 Bench Press 3 Deadlift 3 Bench Press 75%BW/50%BW Weights:…