CrossFit One World – OW Fit
Metcon (No Measure)
4 x E2MOM
:30 Hollow Rocks
:30 Superman Hold
:30 V-Ups
:30 Rest
Snatch + OHS (5 x 2+2)
5 x E2MOM
2 Snatch + 2OHS
*Start at 50-60% and add weight each round if you feel good
ZOOM:
EMOM for 10 Minutes:
1- 10 DB Seated Presses
2- 10 DB Renegade Rows
Metcon (Time)
“COVID” Jackie
1000M Run or 800M Run
50 Thrusters w/ a 45# barbell for Men and Women
30 Bent over rows with the barbell
ZOOM:
Every 2 Minutes for 10 sets:
6 Single Arm DB Rows
6 Single Arm KB/DB Swings
6 Single Arm Overhead Squats
6 Single Arm Push Press