CrossFit One World – CrossFit A: Metcon (Time) For Time: 1 Mile Run B: Metcon (3 Rounds for reps) 3 Rounds for total reps (Fight Gone Bad Style) Min 1 – Max C2B Min 2 – Max T2B Min 3 – Max Hand Release Push- Ups Min 4 – Max Squat to Box Jump Min…

CrossFit One World – CrossFit Weightlifting Establish a heavy 1 Rep Max Push Jerk Within 18 Mins Push Jerk Metcon Metcon (Time) For time 15 thruster DB 50/35 15 T2B 15 Cal Row 15 Devils press 30 Lateral Burpees 15 Devil Press 15 Cal Row 15 T2B 15 Thruster

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM Front Squat @65-70% Front Squat Metcon Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 10 Burpee Box Jump 20 KB Swing American Then… Rest 90 Sec 10min AMRAP 10 Burpee Pull up 20 Goblet Squat

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM ( SNATCH COMPLEX ) Complete a Cycle of Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch @ 60% – 65% 1 RM Snatch Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon The TastyCake Killer (Time) For…

CrossFit One World – CrossFit Weightlifting Establish a Heavy 1 Rep MAX Overhead Squat within 20 Mins Overhead Squat Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 mins 10 DB OHS 50/35 ALT 5L/5R 20 Ballistic Row 30 Cal Row

CrossFit One World – CrossFit Weightlifting 10 Min E2MOM 6 Reps Strict Press @ 60%-65% 1 RM Press Strict Press Metcon Metcon (Time) For time 1000m Row 25 S2OH 135/95 100 Du 25 HPClean 1000m Row

CrossFit One World – CrossFit Strength 12 Min EMOM Odds and Even Odd: 5 Pull ups ( Weight if Possible ) Even: 5 HSPU ( Strict If Possible) Odd: Pull-ups Even: Handstand Push-ups Metcon Metcon (Time) For Time Buy In 800m Row 5 Rounds 5 Devil’s Press 50/35 10 Wallballs 20/14 5 DB Bent over…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 30min AMRAP 100 Wall Ball (20/14) 100 Calorie Row 80 DB Push Press (50/35) 800 Meters of Run 60 Pull up 60 Alt DB Snatch 40 Calorie Row 40 DB Power Clean

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM 1 Cycle of a Clean Complex @ 60%-65% 1 RM Clean Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon Metcon (Time) For Time 5Rds 50 Du 30 KB Swings 10 Handstand push up RX+ or Hand release Push up