08252020

CrossFit One World – OW Fit

Front Squat (5×5)

Start @ 50% of your 1RM clean

Add weight each round

Take from ground

ZOOM:

EMOM FOR 12 MINUTES

MIN 1 – 5 STRICT PRESS + 5 PUSH PRESS

MIN 2 – 10 FRONT SQUATS

Metcon (Time)

3 Rounds for time

400M Run

then…

3 Rounds

5 Push Ups

10 Sit Ups

15 air Squats

ZOOM:

AMRAP IN 20 MINS

5 PUSH UPS

10 SIT UPS

15 AIR SQUATS

20 BOX JUMPS OR STEP UPS

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