CrossFit One World – OW Fit Bear Complex (E3MOM 7 cycles per set for 5 sets) Power Clean Front Squat Push Press Back Squat Second Push PressFinish 7 cycles unbroken within 3 minutes Novice-start with barbell only Intermediate-start with 65% of 1RM Thruster Advanced-start with 70% of 1RM Thruster Metcon (Time) Run 400m with Plate…

CrossFit One World – OW Fit Metcon Metcon (10 Rounds for reps) Teams Of 2 10 Round of 3 Min EMOM or E3MOM Partner A: 10 Box Jump 16 Alternating DB Snatch 35/50 20 Ab-mat Sit Ups ( 1 Round = 38 Reps) Partner B: Max Cal Row Switch Every 3 Mins

CrossFit One World – OW Fit No partner WOD today, every athlete for themselves, LOL Metcon (5 Rounds for reps) 5x4EMOMS (Total Reps) Min 1 Overhead Squats 65/95 Min 2 Lateral Bar Hop Burpees Min 3 Clusters 65/95 Min 4 Double Unders Rest 1 minuteScoring in Wodify is broken down by total reps for each…

CrossFit One World – OW Fit Strength Push Press 10 Mins E2MOM 5 Reps @ 65% 1RM Push Jerk Metcon Metcon (Time) For Time (15 Min Time Cap) 400m Run 12 Hang Cleans 65/95 300m Run 15 Hang Cleans 200m Run 18 Hang Cleans 100m Run 21 Hang Cleans

CrossFit One World – OW Fit Metcon Metcon (AMRAP – Reps) AMRAP Ladder 10 Min AMRAP 5 DB Devil Press 10 DB Thruster 20 Sprawls Rest 2 Mins ( Continue Where you Left Off) 8 Min AMRAP 5 DB Devil Press 10 DB Thruster 20 Sprawls Rest 2 Mins 6 Min AMRAP 5 DB Devil…

CrossFit One World – OW Fit Strength Deadlift 10 Mins E2MOM For 5 Reps @ 65% 1RM Deadlift Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Deadlift RX 225/155 12 Hand Release Push Ups

CrossFit One World – OW Fit Plyometric Accessory 10 Mins EMOM Alternating Movements Odd – 10 Knee Tuck Ups Even – 10 Push Ups Metcon Macho Taco Tuesday 5 Rounds of 3mins ( 20 Mins Total With 60 Second Rest ) 60 Double Unders or 60 Lateral Hops 20 Juming Lunges With Remaining Time Max…

CrossFit One World – OW Fit Strength Front Squat 10 Min E2MOM For 5 Rep @ 65% 1RM of Clean Metcon Metcon (10 Rounds for reps) E3MOM For 10 Sets (30 Mins) 6 – Thruster 55/75 6 – Snatches 6 – Burpees 6 – Alternating Reverse Lunges

CrossFit One World – OW Fit Strength EMOM 8 5 single leg deadlift each side Metcon AMPRAP 18 min 10 bicep curls (no kip in the curl, if get caught doing more of a hammer curls type, do 5 push ups) 20 back racked alternating lunges 10 tricep extensions (same push up penalty) 20 calorie…

CrossFit One World – OW Fit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP Partner A: 200 M run w/Wall Ball Partner B: 20 Wall Balls 20 Med Ball Box Step Ups Switch every 200 meter run If either partner drops their ball 10 synced burpee penalty *Running partner takes over on rounds &…