CrossFit One World – OW Fit Z Press 6x E2MOM 10 “Z Press” (aka Seated Floor Press) with heavy object, barbell or 2x’s DB Metcon (Time) 5 Rounds for Time: 400m Run + 500m Row

CrossFit One World – OW Fit 2 Hang Cleans + 2 Power Cleans E2MOM for 10 mins @ 70% of 1RM Clean Metcon (Time) 18-15-12-9-6-3 Front Squat (135/95) Handstand Push Ups/Hand Release Push Ups *40 x Double Under After Each Set* *15 MIN CAP*

CrossFit One World – OW Fit Deadlift (5×5 ) E2MOM for 10 mins Deadlifts @ 70% of 1RM of Deadlift Metcon (Time) For time: 21-18-15-12-9-6-3 reps Thruster 65/95 Burpees (over the bar)

CrossFit One World – OW Fit Bulgarian Split Squats (10 reps each set for 5 sets) EMOM for 10 Mins Odd-10 Reps Left Leg Even-10 Reps Right Leg Metcon (No Measure) E2MOM for 10 Rounds: 10 Russian Kettlebell Swings 10 Calorie Row

CrossFit One World – OW Fit Back Squats (6 x 5) EMOM for 5 mins @ 65% of 1RM Back SquatIf you don’t have a rack in your box, go light. You can clean the barbell from the ground, push press and behind the neck on the shoulders. Metcon (Time) “5150” 51 Box Jumps 20/24…

CrossFit One World – OW Fit Strength Emom Style (90 Sec Per Set ) For 10 Sets Alternating Sets Odd: 100m Run Even: Pull Ups or Pendlay Row ( Trying Pull up Transition if its too disorganized pendlay row only) Pendlay Row Pull-ups Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Cal…

CrossFit One World – OW Fit Partners will not share equipment or spaces, please remember to bring your yoga mats for ground work to every class Metcon (Time) Teams of 2 (10 Rounds for Time, 30 Min. Cap) 105/75 (RX+ 135/105) Partner A 10 Hang power Cleans Partner B Holds Hang Power Position Then switch…

CrossFit One World – OW Fit Good Mornings (5 x 10 ) E2MOM in 10 mins increasing weight every set CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″

CrossFit One World – OW Fit Metcon (Time) 20 Rounds for Time: 5 Wall Balls (14/20) 3 Burpee Box Jump Overs 1 Squat Clean (135/95) Run 100m every 5 mins (Starting at the 5 min) Metcon (No Measure) Tabata Core Workout: (3 Rounds :20 Work :10 Rest) Weighted V Ups (Med Ball) Russian Twists (Med…

CrossFit One World – OW Fit 2 Cleans + 1 Push Press + 1 Push Jerk (5 sets x 4 (2+1+1)) E2MOM in 10 mins @ 65% of Push Press KettleBaller (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Sumo Dead lift High Pull 10 American Kettle Bell Swing 15 Goblet Squat