CrossFit One World – OW Fit
Strength
10 Min E2MOM
5 Back Squat with 3 Sec Pause at the bottom
@ 68%-70% 1 RM Back Squat
Back Squat
Metcon
Metcon (6 Rounds for time)
18 Min WOD
Set 1_ 4 Mins to Complete the following
10 Jumping Air Squat
20 Abmat Sit Ups
400m Run
Rest Remaining Seconds
Set 2 _ 4 Mins To Complete the Following
10 Air Squat
20 Plate Sit Ups (15/25)
400m Run
Set 3 _ 3 Mins To Complete the Following
5 Goblet Squat (35/53)
10- V-Ups
300m Run
Set 4_ 3 Mins To Complete The Following
5 Goblet Squat
10 Weighted V-Ups
300m Run
Set 5_ 2 MIns
5 Goblet Squat
10 Toes to Bar
200m Run
Set 6_ 2Min
5 Goblet
10 Toes to Bar
200m Run
Record your finish time for each round.
If you don’t complete a set in the set time given, you must repeat that set every round until you complete, it before moving on.