CrossFit One World – OW Fit 11:00 AM-320-852-359 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 Front Squat 3×5 @ 75-85% *no rack, use % of clean Metcon (Time) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Front Rack Lunge 35/45 (Just Barbell *5 Burpees after each set of FR Lunges

CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Password: OW Snatch Snatch 5×3 @ 65%+ Metcon (AMRAP – Reps) 15 MIN AMRAP 2,4,6,8,10…. Snatch Grip Deadlift 55/75 Snatch Overhead squat *30 DU after each round * Sub 20 Bar Hops

CrossFit One World – OW Fit Weightlifting 2 Snatch Balance + 5 Overhead Squat @60 % (E2MOM 5 x 7) Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP of 5 Shoulders to Overhead 10 Bar Lunges 15 Sumo Dead lift High PullUse a Challenging weight that can be connected for the movement

CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Front Squat Fr Squat 5×5 @ 65%+ No rack, use % of 1 RM clean Metcon (AMRAP – Reps) 10 min AMRAP 3, 6, 9, 12…… 3, 6, 9, 12…… Thrusters 65/95 30 DU *If you do not have a rope…

CrossFit One World – Fit Kids Warm-up Class Choice Self Defense Skill Work Finishing up inside and outside defense Metcon 10 EMOM 5 Push ups 15 Squats 25 Jumping Jacks

CrossFit One World – OW Fit 11:00 AM 320-852-359 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 Clean Clean 5×3 @ 65%+ Metcon (Time) For Time – 15 Min CAP 400, 300, 200, 100 Run 12, 15, 18, 21 Hang Clean 65/95 Zoom Workout Zoom:: Metcon (Time) 10 Rounds for Time: 9 Dumbbell Snatches 6…

CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Strict Press + Push Press Complex Strict Press + Push Press combination of X percentage of your MAX strict press 5x 3 strict + 3 push 65-75% Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Deadlift 155/175 10 Bar…

CrossFit One World – Fit Kids Warm up Class Choice Self Defense Skill Work Learning more intro level combos Metcon 5 EMOM x2 Max Reps of the following: Burpees Air Squats Lunges Crunches Rest

CrossFit One World – OW Fit 06:30 PM- 318-038-092 Password: 07:35 PM ROMWOD 158-550-181 Deadlift 3×5 @ 65-75% Metcon (Time) For time: time cap 60 Cal Row 50 DB Thrusters 25/35 40 V-Ups 30 Alt DB Snatches 20 Burpees

CrossFit One World – OW Fit Zoom Info 06:30 AM 892-0865-0506 06:30 PM- 318-038-092 Password: OW Snatch Snatch 7x 1 high pull + 1 hang @ 60-70% Metcon (Time) 10 MIN CAP 3 Rounds 10 DB Squat Cleans 35/50 15 Push Ups Then 3 Rounds 10 DB FR Lunges 15 DB S2OH