CrossFit One World – CrossFit Metcon Metcon (Time) 3 Rounds For Time (30 min time cap) Teams of 2 10 Pull-ups/ 4 Rope Climbs 20 Hang Power Clean Rx 155/115 Rx+ 185/145 30 Synch Push-ups 40 Double Unders 50 AB mat sit-ups

CrossFit One World – CrossFit Strength Snatch Establish a Heavy 1 RM Snatch (Not Power) Within 25 Mins Suggestion Set 1- 5 Reps @ 65% Set 2 -5 Reps @ 70% Set 3 – 3 Reps @ 75% Set 4 – 3 Reps @ 80% Set 5 – 1 Rep @ 85% Set 6 –…

CrossFit One World – CrossFit Gymnastics 10 Min EMOM Odd: 5 Rep Push Movement Progress HSPU 3 Rep HSPU Even: 5 Rep Pulling Movement 2 BMU Handstand Push-ups Bar Muscle-ups Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 15/12 Cal Row 5 Goddess Maker 40/25 RX+ 50/35

CrossFit One World – CrossFit Strength Front Squat 10 Min E2MOM 4 Rep Front Squat Set 1 70% Set 2 74% Set 3 77% Set 4 81% Set 5 85% Record This Set On Wodify Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3-6-9-12-15-18-21-24-27-30 Thrusters 95/65 Bar Facing Burpee

CrossFit One World – CrossFit Strength 10 Min E2MOM 3 Push Press 2 Push Jerk 1 Split Jerk @ 1 RM Push Press Set 1 67% Set 2 70% Set 3 76% Set 4 79% Set 5 79% Record Last Two Sets Push Press Push Jerk Split Jerk Metcon Metcon (Time) 5 Rounds for Time…

CrossFit One World – CrossFit Strength Back Squat Establish a Heavy 1 RM Back Squat Within 25 Mins Suggestion Set 1- 5 Reps @ 65% Set 2 -5 Reps @ 70% Set 3 – 3 Reps @ 75% Set 4 – 3 Reps @ 80% Set 5 – 1 Rep @ 85% Set 6 –…

CrossFit One World – CrossFit Strength Bench Press 12 Min E2MOM 5 FRep Bench Press @75 1 RM Metcon Metcon (AMRAP – Rounds and Reps) 15 Mn AMRAP 5 Devils Press 50/35 10 DB Push Press 200m Row

CrossFit One World – CrossFit Metcon (AMRAP – Reps) Team of Three 20 Min AMRAP Partner A and B Max Rep Rope Climb (One is resting while the other is work alternate) While Partner C Does a Cycle of 10 American KB 10 Alt DB Snatches 10 Single DB/KB Overhead Squats RX KB 53/35 or…

CrossFit One World – CrossFit: Fire Breathers Handstand progression Hollow activated shoulder kick up to wall shifting weight HS walk Metcon (Time) Jackie Pro Lite For Time 1,000 meter Row 50 Thrusters (95/65 lb) 30 Bar Muscle-Ups Sub Bar MU for chest to bar pull up Cap 15 mins Metcon (Time) EMOM 10/7 cal row…

CrossFit One World – CrossFit Strength 12 Min E2MOM Complete a Cycle 3 RDL 2 Hang Power Clean 1 Clean (NOT POWER) @ 70-75 1 RM HPC Romanian DeadLift (RDL) Hang Power Clean Clean Metcon (AMRAP – Rounds and Reps) 5 Rounds For Time 6 Deadlift 225/155 12 Hand Release Push Up 24 V-Ups 30…