CrossFit One World – CrossFit Metcon (Time) For Time: “½ Murph” Buy In: 800 M. Run 10 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats Buy Out: 800 M. Run REST 5 Min 75 Medball Sit Ups 14/20Optional: Weighted Vest 14/20

CrossFit One World – CrossFit Weightlifting 90 Sec For 10 Set ( 15 Mins ) Complete A cycle Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch Start off Light Then Get Heavy without sacrificing Technique Snatch Grip Deadlift Hang Power Snatch Snatch Balance Overhead Squat Snatch Metcon Metcon (Time)…

CrossFit One World – CrossFit Weightlifting 12 Min E2MOM Set 1 – 68%-73% For 6 Reps Set 2 – 74%-78% For 5 Reps Set 3 – 78%- 81% For 4 Reps Set 4 – 81%- 86% For 3 Reps Set 5 – 87%- 91% For 2 Reps ( Record this On Wodify) Set 6 –…

CrossFit One World – CrossFit Weightlifting 90 Sec for 10 Set ( 15mins ) Complete a Cycle of Thruster Strict Press Push Press Push Jerk Split Jerk Start off Light and get Heavier without sacrificing Technique Thruster Strict Press Lower Body Lockout. No momentum on any kind Push Press Push Jerk Split Jerk Metcon Metcon…

CrossFit One World – CrossFit Strength 12 Min EMOM Alt Mins Odd Mins 5 Bend Over Rows @ 70%-75% 1 RM Bent Over Row Even Mins 5 Hand Stand Push Ups then HS Hold for 15 sec Bent Over Row Handstand Push-ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 6 Pull Ups…

CrossFit One World – CrossFit Weightlifting 90 Sec for 8 Set (12 MINS) 6 Rep ZOMBIE SQUATS Zombie Squats Metcon Karen NO REST ROW Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 2k Row (Time) Max Effort 2k Row

CrossFit One World – CrossFit Weightlifting 90 Sec For 10 Set ( 15 Mins ) Complete A Cycle Deadlift Hang Power Clean Power Clean Front Squat Clean ( With a Squat ) Deadlift Hang Power Clean Power Clean Front Squat Clean Metcon Metcon (3 Rounds for reps) 12 Mins AMRAPS 10 Hang Power Cleans 135/95…

CrossFit One World – CrossFit Metcon (Time) For Time: Buy In: 1 Mile Run 200 Burpees Buy Out: 1 Mile Run

CrossFit One World – CrossFit Weightlifting 90 Sec 10 Set ( 15 Mins) 6 Back Squats @ 70% – 80% Back Squat Metcon Metcon (Time) 10 Rounds For Time 4 Chest To Bar ( RX+ Ring Muscle Ups ) 8 Wallballs 20/14 12 Cal Row 20 Min Time CAP

CrossFit One World – CrossFit Weightlifting 90 Sec For 10 Set ( 15 Mins ) Complete A cycle Snatch Grip Deadlift Hang Power Snatch Snatch Balance or Drop Snatch Overhead Squat Snatch Start off Light Then Get Heavier without sacrificing Technique Try to Pause between every movement “SLOW is Smooth, Smooth is FAST” Snatch Grip…