CrossFit One World – OW Fit Strength Deadlift 10 Min EMOM Alt Odd: 5 Deadlift @ 65-70% 1RM Even: 30 Sec Deadlift Hold at the top ( Lock OUT) Metcon Metcon (No Measure) 9 Min AMRAP ( EMOM Style) Bar Only 35/45 ( Dont drop ME) Push Press Back Squat Over Head Squat Rest 90…

CrossFit One World – OW Fit Metcon Metcon (Time) Team Of 2 5 Rounds For Time ( RX- DB 35/50 KB 35/53 ) On Top of Every 3 Min 5 Synchronize Jumping Air Squat 40 Strict Press 20 left Then 20 Right ( Single DB or KB ) 40 Sumo Dead-lift High Pull 30 Goblet…

CrossFit One World – OW Fit () Metcon (Time) 5 RFT 50 DU 10 Power Snatches 55/75 Death by Front Squat (AMRAP – Rounds) Min 1: 1 Front Squat 65/95 Min 2: 2 Front Squat Min 3: 3 Front Squat **** continue until you can no longer stay within the minute55/75 ZOOM: DEATH BY THRUSTERS…

CrossFit One World – OW Fit ZOOM: Metcon (No Measure) STRENGTH: BULGARIAN SPLIT SQUATS EMOM FOR 10 MINS ODD-10 LEFT LEG EVEN-10 RIGHT LEG ZOOM: Metcon (Time) FOR TIME: 60 SINGLE ARM CLEAN & JERKS 50 MT. CLIMBERS 40 DB/KB SWINGS 30 SIT UPS 20 BURPEES 10 DEVIL’S PRESS 20 BURPEES 30 SIT UPS 40…

CrossFit One World – OW Fit Jerk (5×3) Intro to JerkTake from ground Start @ 70% and add weight each round if possible ZOOM: EMOM FOR 12 MINS ODD-10 HIP THRUSTS EVEN-10 DB DEADLIFTS Metcon (Time) For Time: 800M Run Then 21-15-21 Hang Power Cleans 95/135 Hand Release Push Ups Then 800M Run ZOOM: AMRAP…

CrossFit One World – OW Fit Front Squat (5×5) Start @ 50% of your 1RM clean Add weight each round Take from ground ZOOM: EMOM FOR 12 MINUTES MIN 1 – 5 STRICT PRESS + 5 PUSH PRESS MIN 2 – 10 FRONT SQUATS Metcon (Time) 3 Rounds for time 400M Run then… 3 Rounds…

CrossFit One World – OW Fit Snatch (7×2) *start @ 65% and add weight each round ZOOM: EMOM FOR 12 MINS 10 KB/DB SWINGS 10 GOBLET SQUATS Metcon (Time) 4 RFT 12 Alt DB Squat Snatch 35/50 12 DBx1 OH Lunge (6R/6L) 12 Lateral Burpees Over DB

CrossFit One World – OW Fit Strength 6x E2MOM 3-2-1 at 65-75% of your 1rm 3 Snatch High Pulls 2 Full Snatches 1 Overhead Squat Metcon Metcon (Time) 25-20-15-10-5 of the following movements for time Push Ups Box Jump Overs American KBS At the end of each round, complete 30 sit-ups (weighted with your kettlebell…

CrossFit One World – OW Fit Saturday Partner WOD Reminder: No Sharing Equipment or Spaces Metcon (AMRAP – Reps) 25 Minute AMRAP w/Partner 1 Person working at a time, split reps however you want 200 DoubleUnders (Scaled 400 singles) 100 Wall Balls 14/20 200 DoubleUnders (Scaled 400 singles) 100 Knee to Elbow Crossovers *In remaining…

CrossFit One World – OW Fit Metcon (No Measure) 4 x E2MOM :30 Hollow Rocks :30 Superman Hold :30 V-Ups :30 Rest Snatch + OHS (5 x 2+2) 5 x E2MOM 2 Snatch + 2OHS *Start at 50-60% and add weight each round if you feel good ZOOM: EMOM for 10 Minutes: 1- 10 DB…