CrossFit One World – CrossFit Handstand Push-ups (12 Min EMOM Odd/Even Rounds Odd – 5 Handstand (3+ Rep Based on Progression) Even – 5 Box Jumps Increase Height Every Set by 2 inches or 15 pound plate) Box Jumps (5 Reps Increase every set by 2 inches) LVL 1 Brave (Time) 5 Round For Time…

CrossFit One World – CrossFit Bear Complex (Max Bear Complex) Power Clean Front Squat Push Press Back Squat Second Push PressBuild to max bear complex in 10 minutes 221212 (Time) 5 rounds for time of: 10 deadlifts Run 200 meters 15 push-ups ♀ 155 lb ♂ 225 lb

CrossFit One World – CrossFit Deadlift (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Deadlift Increase 5 Every Set) Double Down (Time) 5 Rounds for Time: 15 Box Jumps (24/20”) 15 Double Dumbbell Deadlifts 15 V-Ups Rx Box 24/20 DB 50/35 (Two DB)

CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Clean (Squat Clean) Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 14 Min AMRAP 10 Hang Power Clean 10 Push ups 10 Cal Row 10 Plate Sit…

CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Push Press Increase 5 Every Set) Cut You Off (AMRAP – Reps) 5 Rounds for Reps: (29 Min with Rest) 1:00 Devils Press 1:00 KB Russian Swings 1:00…

CrossFit One World – CrossFit Push Press (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Push Press Increase 5 Every Set) Cut You Off (AMRAP – Reps) 5 Rounds for Reps: (29 Min with Rest) 1:00 Devils Press 1:00 KB Russian Swings 1:00…

CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set)

CrossFit One World – CrossFit Snatch (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 60% 1 RM Snatch (Squat Snatch) Increase 5 Every Set) Metcon (5 Rounds for reps) 15 Min E3MOM 5 Toes to Bar 10 Overhead Squat Max Lateral Burpee Rest/Transition 10-15 Sec Rx…

CrossFit One World – CrossFit Back Squat (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 65% 1 RM Back Squat Increase 5 Every Set) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double Unders 15 Wall-balls 10 Front Rack Reverse Lunges Rx WB 20/14…

CrossFit One World – CrossFit Push Press (12 Min E2MOM 4 Rep Push Press @ 70% 1 RM ) LVL KettleBaller (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Sumo Dead lift High Pull (35/53) 10 American Kettle Bell Swing 15 Goblet Squat