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…

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 200m Run 10 Toes to Bar 20 Double Under 10…

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 (AMRAP – Rounds and Reps)…

CrossFit One World – CrossFit Strength 12 Min E2MOM Complete a Cycle 2 Hang Power Snatch 2 Snatch Balance 1 Snatch @ 70% – 75%1 RM Hang Power Snatch Hang Power Snatch Snatch Balance Snatch Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Power Snatch 15 Overhead Squat 200m Run 25 Abmat…

CrossFit One World – CrossFit Strength Back Squat 10 MIn E2MOM 5 Rep Back Squat Set 1 70% Set 2 74% Set 3 78% Set 4 80% Set 5 85% Record This Set on Wodify Metcon Metcon (Time) 3 Rounds for Time 20 Wallball 20/14 10 DB Man makers 50/35 20 Double under 10 DB…

CrossFit One World – CrossFit Metcon (Time) 9/11 Remembrance For Time: 2001 Meter Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power Cleans (175/115 lb) 11 Handstand Push-Ups 11 Kettlebell Swings (53/35) 11 Toes-to-Bars 11 Deadlifts (170/115 lb) 11 Push Jerks (110/75 lb) 2001 Meter Row

CrossFit One World – CrossFit

CrossFit One World – CrossFit Gymnastics 12 Min EMOM Pick a Progression Odd Pull up/ Muscle Up Progression Even HSPU Progression Odd: Muscle-ups Odd: Bar Muscle-ups Odd: Chest-To-Bar Pull-ups Odd: Pull-ups Odd: Ring Rows Odd: Banded Strict Pull Ups Choose a Band that you can use and remember the band thickness and how much assistance…