CrossFit One World – OW Fit
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Bear Complex (5xE2MOM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Try 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 the first tower)
61 Dips off the box (For the 61 LE personnel killed)
44 V Ups (44 people died on Flight 93)
11 Power Cleans
9 S2OH
64 American Kettlebell Swings (64 died on Flight 77)
78 second Plank (Citizens from 78 countries died on 9/11)
125 Double Under (125 military personnel and civilians died at the pentagon)