CrossFit One World – OW Fit Metcon (No Measure) 3 Round :30 Hollow Rocks :30 Rest :30 Plank :30 Rest :30 Sit Ups/V-Ups :30 Rest Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 400M Run 15 Front Squats 95/135

CrossFit One World – OW Fit ZOOM: Metcon (No Measure) Strength: EMOM FOR 10 MINS: BULGARIAN SPLIT SQUATS ODD-10 LEFT LEG EVEN-10 RIGHT LEG ZOOM: Metcon (AMRAP – Rounds and Reps) AMRAP 10 MINUTES *REST 2 MINUTES AMRAP 8 MINUTES *REST 2 MINUTES AMRAP 6 MINUTES *REST 2 MINUTES AMRAP 4 MINUTES *REST 2 MINUTES…

CrossFit One World – OW Fit Overhead Squat (5×3) 5 x E2MOM 3 Overhead Squats *Use snatch weight *Take from ground ZOOM: EMOM IN 10 MINS: ODD- 10 SINGLE RIGHT ARM DB OVERHEAD SQUATS EVEN-10 SINGLE LEFT ARM OVERHEAD SQUATS Metcon (AMRAP – Reps) 15 Min AMRAP Alt DB Snatch 35/50 5-10-15-20-25…. DU: 20-40-60-80-100….

CrossFit One World – OW Fit Clean and Jerk (2+2) 5 x E2MOM 2 Clean + 2 Jerks *Start at 50% and add weight ZOOM: EMOM FOR 12 MINS ODD – 10 DB ROWS EVEN- 10 DB MILITARY PRESS Metcon (Time) For Time: 20 Rep Back Squat 95/135 Then, 21-15-9 Seated DBx2 Press 20/35 DBx2…

CrossFit One World – OW Fit Metcon (Time) HOT SHOTS – COVID Edition 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Push Ups 400 meter Run

CrossFit One World – OW Fit Strength Deadlift 10 Min EMOM Alt Odd: 5 Deadlift @ 65-70% 1RM Even: 30 Sec Deadlift Hold at the top ( Lock OUT) Metcon Metcon (No Measure) 9 Min AMRAP ( EMOM Style) Bar Only 35/45 ( Dont drop ME) Push Press Back Squat Over Head Squat Rest 90…

CrossFit One World – OW Fit Metcon Metcon (Time) Team Of 2 5 Rounds For Time ( RX- DB 35/50 KB 35/53 ) On Top of Every 3 Min 5 Synchronize Jumping Air Squat 40 Strict Press 20 left Then 20 Right ( Single DB or KB ) 40 Sumo Dead-lift High Pull 30 Goblet…

CrossFit One World – OW Fit () Metcon (Time) 5 RFT 50 DU 10 Power Snatches 55/75 Death by Front Squat (AMRAP – Rounds) Min 1: 1 Front Squat 65/95 Min 2: 2 Front Squat Min 3: 3 Front Squat **** continue until you can no longer stay within the minute55/75 ZOOM: DEATH BY THRUSTERS…

CrossFit One World – OW Fit ZOOM: Metcon (No Measure) STRENGTH: BULGARIAN SPLIT SQUATS EMOM FOR 10 MINS ODD-10 LEFT LEG EVEN-10 RIGHT LEG ZOOM: Metcon (Time) FOR TIME: 60 SINGLE ARM CLEAN & JERKS 50 MT. CLIMBERS 40 DB/KB SWINGS 30 SIT UPS 20 BURPEES 10 DEVIL’S PRESS 20 BURPEES 30 SIT UPS 40…

CrossFit One World – OW Fit Jerk (5×3) Intro to JerkTake from ground Start @ 70% and add weight each round if possible ZOOM: EMOM FOR 12 MINS ODD-10 HIP THRUSTS EVEN-10 DB DEADLIFTS Metcon (Time) For Time: 800M Run Then 21-15-21 Hang Power Cleans 95/135 Hand Release Push Ups Then 800M Run ZOOM: AMRAP…