CrossFit One World – OW Fit Please remember: You will do your work in your own space & there is NO sharing equipment of any kind regardless of social bubbles. Metcon Metcon (Time) Teams of 2 You go then I go style Buy In 100 Back squat ( PA 5/ PB 5) Bar Rx+ 135/95…

CrossFit One World – OW Fit Zoom Info 06:30 PM- 318-038-092 Password: Deadlift 5×5 @ 65%+ Metcon (Time) For Time 50 Alt Lunges 400M Run 50 Air Squat 400m Run 50 Alt Lunges *Rx-No Barbell Make it spicy with a KB and do everything except the run as a goblet

CrossFit One World – Fit Kids Warm up Kids Choice w/Coach Brooke Self Defense Skill Work Skills Review Metcon (No Measure) 5X’s E2MOM 10 Jumping Lunges 5 Push Ups 10 Air Squats 5 Burpees

CrossFit One World – OW Fit 11:00 AM 320-852-359 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 Clean 7x 1 high pull + 1 hang @ 60-70% Metcon (AMRAP – Rounds and Reps) 10 M in AMRAP 10 Clean and Jerk 95/135 Row 15 cal Zoom Workout ZOOM: Metcon (5 Rounds for reps) AMRAP 10…

CrossFit One World – OW Fit Zoom Info 06:30 PM- 318-038-092 Password: Push Press + Push Jerk + Split Jerk Complex involving Push Press + Push Jerk + Split Jerk based on percentage of your push press 5X E2MOM 5x 3 (1 push press + 1 p jerk + 1 split jerk) 65-75% *Take from…

CrossFit One World – OW Fit 11:00 AM-320-852-359 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 Front Squat 3×5 @ 75-85% *no rack, use % of clean Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Rack Lunge 35/45 (Just Barbell *5 Burpees after each set of FR Lunges

CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Password: OW Snatch Snatch 5×3 @ 65%+ Metcon (AMRAP – Reps) 15 MIN AMRAP 2,4,6,8,10…. Snatch Grip Deadlift 55/75 Snatch Overhead squat *30 DU after each round * Sub 20 Bar Hops

CrossFit One World – OW Fit Weightlifting 2 Snatch Balance + 5 Overhead Squat @60 % (E2MOM 5 x 7) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP of 5 Shoulders to Overhead 10 Bar Lunges 15 Sumo Dead lift High PullUse a Challenging weight that can be connected for the movement

CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Front Squat Fr Squat 5×5 @ 65%+ No rack, use % of 1 RM clean Metcon (AMRAP – Reps) 10 min AMRAP 3, 6, 9, 12…… 3, 6, 9, 12…… Thrusters 65/95 30 DU *If you do not have a rope…

CrossFit One World – Fit Kids Warm-up Class Choice Self Defense Skill Work Finishing up inside and outside defense Metcon 10 EMOM 5 Push ups 15 Squats 25 Jumping Jacks