CrossFit One World – OW Fit Single Leg Deadlifts EMOM for 10 Minutes Odd-10 Reps Left Leg Even-10 Reps Right LegYou can use dumbbells, kettlebell or barbell Metcon (Time) “FREDDY KRUEGER” 21-15-9 American Kettlebell Swings (70/53) Burpees Rest 3 Minutes “JASON” 100 Squats 5 Pull Ups 75 Squats 10 Pull Ups 50 Squats 15 Pull…

CrossFit One World – OW Fit Front Squat (E2MOM for 10 mins 5 sets x 5 reps @ 65% 1RM) Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball…

CrossFit One World – OW Fit Back Squats (5×5) E2MOM for 10 Minutes for 5 Reps @ 70% of 1RM Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 15 minutes of: 5 Devil’s Press 10 DB Push Press (35/50) 10 DB Front Rack Lunges(not walking) Run 100m RX+ 50/70

CrossFit One World – OW Fit Annabelle (Time) For Time 50 Russian Kettlebell Swings (35/53) 104 Goblet Squats 50 Russian Kettlebell Swings 104 Kettlebell Ballistic Rows 50 Russian Kettlebell Swings 104 Kettlebell Push Presses 50 Russian Kettlebell Swings 104 Goblet Squats 50 Russian Kettlebell SwingsWith a running clock, as fast as possible perform the prescribed…

CrossFit One World – OW Fit Strength 10 MIn E2MOM Complex 2 Snatches + 3 Overhead Squats Snatch Overhead Squat Metcon Metcon (Time) Buy in 400m Run 21 – 15- 9 Toes to Bar or Weighted V-ups Overhead Squat 45/35 Cal Row Buy out 400m Run

CrossFit One World – OW Fit DON’T FORGET TO WEAR YOUR PINK! ANGELA (Time) 48 Burpees Then 3 Rounds of: 10 Pull-Ups 16 Thrusters (95/65 lb) 16 Deadlifts (155/105 lb) 600 meter Run Then: 48 Sit-UpsSCALED ATHLETES SUB PENDLAY ROWS FOR PULL-UPS For three months Angela battled stage 4 breast cancer and lost her battle…

CrossFit One World – OW Fit Z Press 6x E2MOM 10 “Z Press” (aka Seated Floor Press) with heavy object, barbell or 2x’s DB Metcon (Time) 5 Rounds for Time: 400m Run + 500m Row

CrossFit One World – OW Fit 2 Hang Cleans + 2 Power Cleans E2MOM for 10 mins @ 70% of 1RM Clean Metcon (Time) 18-15-12-9-6-3 Front Squat (135/95) Handstand Push Ups/Hand Release Push Ups *40 x Double Under After Each Set* *15 MIN CAP*

CrossFit One World – OW Fit Deadlift (5×5 ) E2MOM for 10 mins Deadlifts @ 70% of 1RM of Deadlift Metcon (Time) For time: 21-18-15-12-9-6-3 reps Thruster 65/95 Burpees (over the bar)

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