CrossFit One World – CrossFit Power Clean (12 Min EMOM Odd/Even Odd- 3 Power Clean Even – 2 Split Jerk @ 55% 1 RM Clean) Split Jerk LVL 1 Grease Lighting (10 Rounds for reps) 20 Min E2MOM 15/10 Cal Row/ RX+ Assault Bike 10 Thruster 45/35 Rx+ 95/65 Buy out 10 Bar Facing Burpee…

CrossFit One World – CrossFit 2k Row (Time) Max Effort 2k Row Jack (AMRAP – Rounds and Reps) 20 minute AMRAP of: 10 push presses 10 kettlebell swings 10 box jumps ♀ 80-lb presses, 35-lb swings, 20-in box ♂ 115-lb presses, 53-lb swings, 24-in box

CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Deadlift Increase 5 Every Set) 808 State of Mind (Time) For Time: 40/32 Calorie Row Buy In (or 3 min rowing buy in) Then… 12 Rounds of: – 1…

CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Clean (Squat Clean) Increase 5 Every Set) Power Player (AMRAP – Reps) EMOM for 19 minutes: 1st Minute: Toes-to-Bar 2nd Minute: Alternating Dumbbell Snatches 3rd Minute: Renegade Rows 4th…

CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Air Squat 10 Push Ball 10 DB Overhead Lunges 10 Push up…

CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Lean Machine (Time) 4 Rounds for Time: 100 Meter Farmer’s carry 16 Box Jump Overs 10 Snatches 1 minute of rest after…

CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 30 Double Unders 15 Wallballs 30 Lateral Hops Over Bar 15 Hang Power…

CrossFit One World – CrossFit Back Rack Lunge 12 Min E2MOM 10 Rep Back Rack Reverse Lunges @70% 1 RM LVL 1 Sled Fang (AMRAP – Rounds and Reps) 18 Min AMRAP 5 Toes To Bar 10 Ground to Overhead 75/55 ( RX+ 135/95 ) 15 Lateral Burpees 20 Jumping Lunges

CrossFit One World – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips 221103 (Time) 5 rounds for time of: 250-m row 50 double-unders, unbroken If you trip up on your double-unders, redo before moving back to the other exercise. 20 minute time cap

CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 75% 1 RM Push Press Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 6 Handstand Push up 10 Air Squat 20 Double Unders Then 60 sec…