CrossFit One World – OW Fit Front Squat (3×8) 3 x E2MOM 3×8 @80% Take from ground Use 1RM clean Metcon (Time) 5 RFT 100M Run 20 Alt DB Snatch 35/50 THEN DIRECTLY INTO 5RFT 100M Run 20 Sit Ups

CrossFit One World – OW Fit Strength E2MOM x 5 1 Push Jerk + 1 Split Jerk 65%-75% 1RM Metcon 21-15-9 Hang Power Clean Man Makers Rest 3 Min. 21-15-9 Push Press Russian Twist w/DB

CrossFit One World – OW Fit Metcon Metcon (Time) Teams of 2 For Time 6 Synchronized Overhead Plate Alt. Lunges @ Top of every 3 minutes (will start on Min. 3…you’re welcome!) Then Partner A Complete 50 Double Unders / 75 Almost Unders / 100 Singles Partner B Start on 400 Burpee Plate Ground To…

CrossFit One World – OW Fit Metcon (Time) 1 Mile Run Rest 3 Min Then 100 Goblet Squats E2MOM 5 Burpees

CrossFit One World – OW Fit Zoom: Metcon (No Measure) EMOM in 16 mins Min 1 – 10 DB Clean & Jerks Min 2 – 10 push ups Min 3 – 10 DB Thrusters Min 4- 10 Push Ups AMRAP in 20 mins 30 Lateral Jumps 20 KB/DB Swings 10 DB Suitcase Crunches

CrossFit One World – OW Fit Deadlift 4 x E2MOM 7, 5, 3, 2 start @ 60% add weight each round, i.e. 10# ZOOM: EMOM IN 16 MINS: MIN 1-10 RIGHT SINGLE LEG DEADLIFTS MIN 2-10 LEFT SINGLE LEG DEADLIFTS MIN 3-HIP LIFT HOLD MIN 4-10 HIP LIFTS Metcon (5 Rounds for time) 5xE4MOM 200…

CrossFit One World – OW Fit Front Squat (3×5) 3 x E2MOM 5 Front Squats Start @ 80% of 1 RM Clean Take from ground ZOOM: EMOM IN 20 MINS: MIN 1-10 SEATED DB PRESS MIN 2-10 FRONT RACK LUNGES MIN 3-10 DB ROWS MIN 4-10 REVERSE LUNGES Metcon (AMRAP – Rounds and Reps) 12…

CrossFit One World – OW Fit Snatch (5×1+3) 5 x E2MOM 1 Power Snatch + 3 Snatch Balance ZOOM: EMOM in 10 Mins Bulgarian Split Squats Odd- 10 Reps Left Leg Even-10 Reps Right Leg Metcon (Time) For time: 21 Power Snatches 55/75 42 Push Ups 15 Power Snatches 30 Push Ups 9 Power Snatches…

CrossFit One World – OW Fit () Bear Complex (5xE2MOM) Power Clean Front Squat Push Press Back Squat Second Push PressTry for as many reps of the complex as you can E2MOM, traditionally it’s 7 unbroken sets of the complex. Metcon (Time) 343 Jumping Jacks (343 Fallen Firefighters) 110 Box Step Ups (110 Floors of…

CrossFit One World – OW Fit REMINDER: PLEASE SIGN INTO WODIFY BEFORE CLASS Metcon (Time) Teams of 2 for Time 30 Min Time Cap 1 mile run 40 clean and jerks 95/65 800 m run 60 power snatches 95/65 400 m run 80 thrusters 95/65 *1 person working at a time, split reps however **Cannot…