CrossFit One World – CrossFit Hip Thrusts (every 3 mins for 3 rounds 8 Barbell Hip Thrusts @ 2112 tempo) Ex: 2 seconds descend 1 second hold 1 second ascend 2 second hold Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15/12 cal bike 10 deadlifts (225/155)

CrossFit One World – CrossFit Snatch Complex (5 x 4) 5 Rounds E2MOM Snatch High Pull + Hang Power Snatch + Snatch balance + Snatch @65% Metcon (5 Rounds for time) 5 rounds for time of: 6 Overhead Squats* 12 Handstand push ups 30 Double-Unders*For the overhead squats, choose a weight that will challenge you,…

CrossFit One World – CrossFit Split Squats (Every 2 mins for 4 Sets 8 reps on each leg Bulgarian Split Squat @ 30X1 tempo) Reminder that 30X1 tempo is: 3 seconds down 0 second pause at bottom X explode up 1 second pause at top If bulgarian split squat cannot be performed, sub lunges Metcon…