CrossFit One World – CrossFit Shoulder Press (Press E2MOM 5 x 5 (then max push press) 70%) On last set, perform 5 press then max push press The Longest Mile (Time) 4 rounds for time: 10 Burpees 100 m Run 10 Air Squats 100 m Run 10 Push-Ups 100 m Run 10 Sit-Ups 100 m…

CrossFit One World – CrossFit Snatch (E2MOM 5 x 3 Position Snatch Above Knee, Below Knee, Ground 70%) Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Grace (Time) For…

CrossFit One World – CrossFit Deadlift (E2MOM 3×5 70%) Pendlay Row (3×10) Metcon (Time) 10 rounds for time: 30 Double Unders 3 Bar Muscle Ups Sub 10 pull up for bar muscle up

CrossFit One World – CrossFit Clean and Jerk (E2MOM 5 x 3 Position Clean + 1 Jerk Above Knee, Below Knee, Ground 70%) Metcon (Calories) 20 Mins of work Every 2:30 90 sec: 1 Round of ”Cindy“ 60 sec: Max Cal Row (calories)

CrossFit One World – CrossFit Front Squat (E2MOM 5×5 70%) Metcon (Time) 50-40-30-20-10 reps for time: Toes-to-bar Alt Dumbbell Snatch 50/35#

CrossFit One World – CrossFit LVL – Snatch Complex (6 x 90 sec 1 Cycle Snatch Complex @ 55% of HPS) Snatch Grip Deadlift (Stop Before Hip Extension) Hang Power Snatch Snatch Balance (Drop Snatch If Proficient) Overhead Squat Snatch Metcon (Time) 4 Rounds For Time 20 Wall Ball 10 Hang Power Cleans 200 Meter…

CrossFit One World – CrossFit Metcon (Time) For Time 50 calorie row 50 deadlifts (165/115) 50 wall walks 50 deadlifts (165/115) 50 calorie row You go, I go – split up however you like 30 min time cap Scale accordingly

Announcements New CrossFit Schedule starts today for Tuesday and Thursday as follows: 4pm, 515pm & 630pm CrossFit One World – Hype Hitters Shoulder Press

CrossFit One World – CrossFit Push Press (12 Min E2MOM 5 Push Press @ 65%-70%) Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 10 Pull ups 20 Cal Row 10 Ground to overhead 20 Burpee Rx Bar 85/115 RX + Bar 105/135 Assault Bike

CrossFit One World – CrossFit Split Jerk (Every 90 secs 5×3 Start at 70% and add weight as appropriate) 1-time exercise (Time) For Time 800M run 3 rounds 15 WB 10 toes to bar 5 clean and jerk 95/135 Then 800M run