CrossFit One World – CrossFit Bent Over Row (12 Min E2MOM 10 Bent over row @ 35 % Bodyweight Increase Weight by 5 every set 4 Ring Dips/8 Box Dips (Right After Bent Over Row)) Metcon (Time) 21-15-9-15-21 Cal Row Hand Release Push Up Kettle Bell Swings Rx 53/35 Rx+ 70/53 HSPU instead of HRPU

CrossFit One World – CrossFit Power Snatch (12 Min E2MOM 3 Rep Power Snatch 3 Overhead Squat @ 45 % of 1 RM Power Snatch Increase Weight by 5 every set) Overhead Squat Metcon (AMRAP – Rounds and Reps) 15 Mins AMRAP 10 Box Jump 20 Thrusters 30 Abmat Sit up Rx Box 24/20 Bar…

CrossFit One World – CrossFit Floor Press (12 Min E2MOM 6 Floor Press @ 40% Bodyweight Increase Weight by 5 every set 4 Strict Pull up / 8 Ring Rows (Right After Floor Press)) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Pull ups 10 Ground to Overhead 10 Burpees Rx 115/85 Rx+…

CrossFit One World – CrossFit Power Clean (12 Min E2MOM 3 Rep Power Clean 3 Front Squat @ 45 % of 1 RM Power Clean Increase Weight by 5 every set) Front Squat Jam Those Legs (Time) 3 Rounds For Time 10 Power Snatch 20 Front Squats 300 m Run Rx 95/65 Rx+ 4 Rounds…

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 5 Reps Tempo Squat @ 65% 1 RM 5 second descent, 2 second pause at (90 Degree) bottom, Ascend quickly after pause) LVL 1 Galian Beast (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Burpee 20 Wallball 20/14 30 Double Under 400m Row

CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 65% of your 1rm max) 231219 (Time) For time: 2,000-meter row 50 alternating single-leg squats 30 hang cleans (155/105)

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×2 2 Rep Push Press @ 80% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Shoulder to Overhead 10 Push Up 100m Run Rx 135/95 Rx+ 155/115

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×2 2 Rep Overhead Squat @ 60% Increase Weight by 5 every set) Dusted (Time) 15 Min E3MOM (5 Rounds) 15/10 Cal Assault Bike/Skier/Row 10 Box Jump Overs 5 Power Snatches RX 24/20 Bar 155/105 Remaining Time is your rest time. Move fast. This is…

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×2 2 Rep Back Squat @80% Increase Weight by 5 every set) Metcon (Time) 5 Rounds for time 15 Wallball 10 KB Sumo Deadlift High Pull 15 Russian KB Swings Rx WB 20/14 KB 53/35 Rx+ WB 30/20 KB 70/53

CrossFit One World – CrossFit Pendlay Row (12 Min E2MOM 6×8 8 Rep Pendlay Row @ 75% Body Weight 10 Push Up or 5 HSPU (Right after Pendlay)) Metcon (Time) 4 Rounds for Time 5 Lateral Burpees 10 Hang Power Clean 15 Thrusters 20 Abmat Sit up Rx 95/65 Rx + 135/95