CrossFit One World – OW Fit Strength 10 Min E2MOM Snacth Complex 1 Power Snactch 2 Snatches 2 Snatch Balances or 2 Drop Snatches Power Snatch Snatch Snatch Balance Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 Power Snatch 55/ 75 10 Handstand Push up 20 Double Unders 300m Row

CrossFit One World – OW Fit Metcon (Time) “HallowWODeen” 2 Rounds For Time Teams of 2 10 Burpees (Sync’d) 31 American KB Swings (53/35 lb) 10 Burpees (Sync’d) 31 Box Jumps (24/20 in) 10 Burpees (Sync’d) 31 Push Presses (95/75 lb) 10 Burpees (Sync’d) 31 Pull-Ups 10 Burpees (Sync’d) 31 AbMat Sit-Ups 10 Burpees 31…

CrossFit One World – OW Fit Metcon (Time) Teams of 2: Establish a 1 Rep Max Ground to Overhead in 8 minutes – Score total combined weight. Then… 4 minutes Max Burpees (1 Person working at a time) for total reps Then… Complete the following: (1 Person working at a time) 60 Thrusters 60 Plate…

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