CrossFit One World – OW Fit

Strength

10 Min E2MOM

5 Back Squat with 3 Sec Pause at the bottom

@ 68%-70% 1 RM Back Squat

Back Squat

Metcon

Metcon (6 Rounds for time)

18 Min WOD

Set 1_ 4 Mins to Complete the following

10 Jumping Air Squat

20 Abmat Sit Ups

400m Run

Rest Remaining Seconds

Set 2 _ 4 Mins To Complete the Following

10 Air Squat

20 Plate Sit Ups (15/25)

400m Run

Set 3 _ 3 Mins To Complete the Following

5 Goblet Squat (35/53)

10- V-Ups

300m Run

Set 4_ 3 Mins To Complete The Following

5 Goblet Squat

10 Weighted V-Ups

300m Run

Set 5_ 2 MIns

5 Goblet Squat

10 Toes to Bar

200m Run

Set 6_ 2Min

5 Goblet

10 Toes to Bar

200m Run
Record your finish time for each round.

If you don’t complete a set in the set time given, you must repeat that set every round until you complete, it before moving on.