CrossFit One World – CrossFit Front Squats (5×5) E2MOM for 10 mins. 75% of 1RM Front Squats Metcon (Time) 10 Rounds for Time 100 meter Sprint 5 Burpees 20 Sit-Ups 15 Push-Ups 100 meter Sprint Rest 60 secs With a running clock, as fast as possible complete the prescribed work in the order written for…

CrossFit One World – CrossFit Strength 90 Sec for 10 Sets Finish a Clean Cycle of Deadlift Hang Power Cleans Hang Cleans Clean Start of Light and get Heavy as it goes if Tech suffers Drop Weight. Record Heaviest Set Deadlift Hang Power Clean Hang Clean Clean Metcon Metcon (AMRAP – Reps) 20 Mins E4MOM…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 2 rounds of 3 AMRAPs AMRAP #1 (5 min AMRAP) 20 D-Ball over the Shoulder (10 each, 1 for 1, you go I go) 100m Slam Ball run (together) 20 Slam Balls (10 each, 1 for 1, you go I go)…

CrossFit One World – CrossFit Snatch Complex (5×3) E2MOM for 10 mins. @ 75% of 1RM Snatch 1 Power Snatch + 1 Overhead Squat + 1 Snatch Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#

CrossFit One World – CrossFit Arthur Robert Ashe Jr. was an American professional tennis player who won three Grand Slam singles titles. Ashe was the first black player selected to the United States Davis Cup team and the only black man ever to win the singles title at Wimbledon, the US Open, and the Australian…

CrossFit One World – CrossFit Zombie Squats (5×3 Tempo Squats (3sec descent, fast up)) E2MOM for 10 mins at 85% of 1RM Front Squat Metcon (AMRAP – Rounds and Reps) AMRAP in 20 mins: 60 Double Unders 30 Push Balls (14/20) 10 Power Cleans (125/185) ()

CrossFit One World – CrossFit Jerk Complex (5×3) E2MOM for 10 Mins @ 80% of 1RM Clean & Jerk (1 Push Jerk + 2 Split Jerks) Metcon (Time) Kalsu For Time 100 Thrusters (135/95 lb) 5 Burpees to start and at the top of every minute Start with 5 burpees. Then complete as many thrusters…

CrossFit One World – CrossFit Z Press (10×5) EMOM for 10 Mins use Dumbbell or Barbell (seated press) Metcon (AMRAP – Rounds and Reps) 3 AMRAPs in 23 minutes: AMRAP IN 10 Mins: 22 DB Front Squats (35/50) 22 Hand Release Push Ups 22 Alt DB Snatches (35/50) 22 Renegade Rows Rest 2 mins AMRAP…

CrossFit One World – CrossFit Announcement ATHLETES: This is just a reminder to please continue to sign in to Wodify even though we are currently training outside. It is very important that we keep track of attendance in our classes and is good practice when we are able to move back inside. If you have…