CrossFit One World – CrossFit Bench Press (5 Rounds E2MOM 5 reps with a 2 second pause at the bottom @60%) Light to medium weight. Metcon (Time) 3 rounds: 750/600 Meter Row 20 American KB swings (53/35 lbs) 10 Kettlebell Box Step-Overs (24″/20″; 53/35#)

CrossFit One World – CrossFit Snatch Complex (5 x 4 ) 5 Rounds E2MOM Snatch High Pull + Hang Power Snatch + Snatch balance + Snatch @60% Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 400 Meter Run 30 Goblet lunges 20 Alt DB snatches 10 Lateral Burpees over DB 35/50

CrossFit One World – CrossFit Freedom Day (Juneteenth WOD) (Time) 6 Rounds for Time: 19 Back Squats (75/55) 18 Pull-Ups 65 Double Unders

CrossFit One World – CrossFit Clean Complex (5 x 4) 5 Rounds E2MOM Clean Deadlift + Hang power clean + Clean + Jerk @60% DT Backwards (AMRAP – Rounds and Reps) 15 Min AMRAP: – 6 S2OH (135/95) – 9 Hang Power Clean – 12 Deadlifts RX+: 155/105 *105 is regular DT weight*

CrossFit One World – CrossFit Back Squat (20 mins to find 1 RM) Metcon (AMRAP – Rounds) 12 minutes AMRAP 1 Rope Climb 6 Handstand Push-Ups 12 Alternating Pistols (single-leg squats)Scaled pistols : 24 Air squats

CrossFit One World – CrossFit Deadlift (12 Min E2MOM 4 Rep Deadlift Start at 65% and increase every set 5-10 Pounds Record last set on Wodify) Metcon (Time) 5 Rounds for Time 5 Sumo Deadlift High Pull 10 Alt Front Rack Reverse Lunges 15 V Ups 200 m Run Rx 115/75 Rx+ 135/105 Rx++155/115

CrossFit One World – CrossFit Metcon (No Measure) 22 Minute AMRAP 800m Run (together) 10 Synchro Wall Balls 10 Synchro Kettlebell Swings (53/35) 10 Synchro Push ups PRINCESS PEACH (No Measure) 4 ROUNDS 10 reps – weighted pistols w. 1 dumbbell 10 reps – hip thrusts (50% 1RM front squat) 10 reps – front rack…

CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 1 Clean and Jerk 80% of 1RM) Metcon (AMRAP – Reps) E3MOM x 6 Rounds (18 min) 200 m Run 8 Box Jumps Max hand release burpees

CrossFit One World – Youth Strength & Conditioning Summer Camp Age 9-13 Day 2 (Checkmark) KB Swings Shoulder press variant Carries KB DDL Rotational Throws Sprints Broad Jumps Skater Jumps

CrossFit One World – CrossFit Shoulder Press (E2MOM 5 x 5 60%) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 15/12 Bike (calories) 15 Russian KB swings 70/53 15 V-ups