CrossFit One World

CrossFit One World – CrossFit Snatch (E2MOM 5 rounds x 3 snatches at 60% of your 1rm max) 231230 (AMRAP – Rounds and Reps) 4 x 4 minute AMRAPs of: 3 hang power cleans (135/95) 6 shoulder-to-overheads (135/95) 9 lateral burpees over the bar 12 pull-ups

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 55% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 15n Min AMRAP 5 Toes to Bar 10 Power Snatch 15 Lateral Hops 200m Run Rx 95/65 Rx+115/85

CrossFit One World – CrossFit Back Squat (12 Min E2MOM 6×4 4 Rep Back Squat @ 75% Increase Weight by 5 every set) Metcon (Time) 4 Rounds 20 Wallballs 10 Box Jumps 20 Double Unders 10 Burpees RX WB 20/14 Box 24/20 Rx+ WB 30/20 Box 30/24