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

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 8 Metcon…

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 4 Rep Front Squat @75 %) LVL 2 Bloodfest (5 Rounds for reps) 5 Rounds of Fight Gone Bad Style (24 mins) 1st min – max Push-ups 2nd min- max Pull-ups 3rd min – max Sumo Deadlift High Pull 45/35 4th min – max Thrusters…

CrossFit One World – CrossFit LVL G Shining Gundam (AMRAP – Rounds and Reps) 20 Min AMRAP Partner A 10 American KB Swings 53/35 (RX + 70/53) 20 Mountain Climber 30 Double Under Partner B 5 Hang Power Snatch 115/75 (RX + 135/95) 10 Lateral Burpees over Bar Partner A and B Must complete a…

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 7 1-time…

CrossFit One World – CrossFit Deadlift (every 90 secs 5×5 at 70%) 1-time exercise (AMRAP – Rounds) “Death by” EMOM as long as possible: Power Cleans 115/75# Chest-to-Bar Pull-ups Complete both movements on the minute add 1 rep of each movement per round (ie. in round 5, 5 power cleans + 5 C2B pull up)