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

CrossFit One World – OW Fit 1 Snatch + 1 Power Snatch + 1 Overhead Squat (5 sets of 3 (1+1+1) ) E2MOM in 10 mins @ 65% 1 RM of Snatch Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up…

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