CrossFit One World – CrossFit Metcon (Calories) 18 Min AMRAP Team of Two Partner A 7 Cleans 135/95 11 Pistols 15 Box Jump Overs Switch when done Partner B Bike For Calories Score Total Calories on Bike

CrossFit One World – CrossFit Bench Press (Every 90s 2×5 at 75% 3×5 at 85%) 1-time exercise (Time) 2 rounds for time: 500 m Row 40 Sit-ups 30 Wallballs 20/14 20 Pull-ups 10 DB Floor Press 50/35 (2 dbs) *10 Burpee before each movement. WOD starts with 10 Burpees

CrossFit One World – CrossFit 20 Rep Squat (Widowmaker) (Weight) Perform 20 rep squat in 1 set. Start at roughly 40% of 1 Rep and add 5-10 pounds per week If you fail at any point, decrease weight by 20-40 pounds and start again. You should not fail 2 weeks in a rowWeek 9 Chelsea…

CrossFit One World – CrossFit Shoulder Press (every 90 secs 2×5 at 75% 3×5 at 85%) 1-time exercise (Time) 10 rounds for time: 6 Dumbbell Deadlifts 70/50 (2 DBs) 12 Wall Balls 20/14

CrossFit One World – CrossFit Clean (E2MOM x 12 mins (6 sets) 3 Reps starting at 60%. Increase weight after every successful set) 1-time exercise (AMRAP – Rounds and Reps) 14 min AMRAP: 1 Toes-to-bar 1 Box Jump Overs 24/20” 1 Squat Snatch 95/65# 2 Toes-to-bar 2 Box Jumps Overs 24/20” 2 Squat Snatch 95/65#…

CrossFit One World – CrossFit Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 15 Snatches 85/65 9 Wall Walks 15 Overhead squats 85/65 400m run (together) Everything is you go, I go except for the run

CrossFit One World – CrossFit Snatch E2MOM x 12 mins (6 sets) 3 Reps starting at 60%. Increase weight after every successful set Metcon (Time) For Time 500m Row 25 Power Snatches 95/65 25 Pull ups 500m Row 25 Power Snatches 95/65 25 Pull Ups 500m Row Time Cap 18 Mins

CrossFit One World – CrossFit Shoulder Press (every 90 secs 2 x 5 @ 75% 3 x 5 @ 80%) 1-time exercise (AMRAP – Rounds and Reps) 4 min AMRAP: 10 Power Snatches 75/55# 30 Double Unders then 4 min AMRAP: 8 Power Snatches 95/65# 30 Double Unders Then 4 min AMRAP: 6 Power Snatches…

CrossFit One World – CrossFit Weighted Pull-ups (EMOM x 5 5×3 @ max weight) Deadlift (every 90 secs 2 x 5 @ 75% 3 x 5 @ 80%) 1-time exercise (AMRAP – Reps) 4 rounds for max reps/cal 1 min: Thrusters 95/65 2 min: Row (calories) no rest between roundsFor one minute, complete as many…

CrossFit One World – CrossFit Bench Press (every 90 secs 2 x 5 @ 75% 3 x 5 @ 80%) 1-time exercise (Time) For time: 60 cal row 50 Air Squats 40 cal row 30 Push-ups 20 cal row 10 Pull-ups