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 Press
Finish 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
then…
5 Rounds of
20 Plate Ground to Overhead (25/45)
20 Plate Overhead Alternating Lunges
20 Plate Sit Ups
then…
Run 400m with Plate
(Time Cap: 25 minutes)