CrossFit One World – OW Fit Metcon (Time) 20 Rounds for Time: 5 Wall Balls (14/20) 3 Burpee Box Jump Overs 1 Squat Clean (135/95) Run 100m every 5 mins (Starting at the 5 min) Metcon (No Measure) Tabata Core Workout: (3 Rounds :20 Work :10 Rest) Weighted V Ups (Med Ball) Russian Twists (Med…

CrossFit One World – OW Fit 2 Cleans + 1 Push Press + 1 Push Jerk (5 sets x 4 (2+1+1)) E2MOM in 10 mins @ 65% of Push Press KettleBaller (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Sumo Dead lift High Pull 10 American Kettle Bell Swing 15 Goblet Squat

CrossFit One World – OW Fit 1 Snatch + 1 Power Snatch + 1 Overhead Squat (5 sets of 3 (1+1+1) ) E2MOM in 10 mins @ 65% 1 RM of Snatch Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up…

CrossFit One World – OW Fit Bear Complex (E3MOM 7 cycles per set for 5 sets) Power Clean Front Squat Push Press Back Squat Second Push PressFinish 7 cycles unbroken within 3 minutes Novice-start with barbell only Intermediate-start with 65% of 1RM Thruster Advanced-start with 70% of 1RM Thruster Metcon (Time) Run 400m with Plate…

CrossFit One World – OW Fit Metcon Metcon (10 Rounds for reps) Teams Of 2 10 Round of 3 Min EMOM or E3MOM Partner A: 10 Box Jump 16 Alternating DB Snatch 35/50 20 Ab-mat Sit Ups ( 1 Round = 38 Reps) Partner B: Max Cal Row Switch Every 3 Mins

CrossFit One World – OW Fit No partner WOD today, every athlete for themselves, LOL Metcon (5 Rounds for reps) 5x4EMOMS (Total Reps) Min 1 Overhead Squats 65/95 Min 2 Lateral Bar Hop Burpees Min 3 Clusters 65/95 Min 4 Double Unders Rest 1 minuteScoring in Wodify is broken down by total reps for each…

CrossFit One World – OW Fit Strength Push Press 10 Mins E2MOM 5 Reps @ 65% 1RM Push Jerk Metcon Metcon (Time) For Time (15 Min Time Cap) 400m Run 12 Hang Cleans 65/95 300m Run 15 Hang Cleans 200m Run 18 Hang Cleans 100m Run 21 Hang Cleans

CrossFit One World – OW Fit Metcon Metcon (AMRAP – Reps) AMRAP Ladder 10 Min AMRAP 5 DB Devil Press 10 DB Thruster 20 Sprawls Rest 2 Mins ( Continue Where you Left Off) 8 Min AMRAP 5 DB Devil Press 10 DB Thruster 20 Sprawls Rest 2 Mins 6 Min AMRAP 5 DB Devil…

CrossFit One World – OW Fit Strength Deadlift 10 Mins E2MOM For 5 Reps @ 65% 1RM Deadlift Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Deadlift RX 225/155 12 Hand Release Push Ups

CrossFit One World – OW Fit Plyometric Accessory 10 Mins EMOM Alternating Movements Odd – 10 Knee Tuck Ups Even – 10 Push Ups Metcon Macho Taco Tuesday 5 Rounds of 3mins ( 20 Mins Total With 60 Second Rest ) 60 Double Unders or 60 Lateral Hops 20 Juming Lunges With Remaining Time Max…