CrossFit One World – OW Fit Metcon (8 Rounds for reps) 16 x Every :30 Seconds (8 Min) :30 Max Burpees :30 Rest Clean (5 x 1 High Pull+1 Hang Clean +1 Clean) 5 x E2MOM *Start at 70% and add weight each round ZOOM: EMOM for 10 mins 5 ( 1 High Pull+1 Hang…

CrossFit One World – OW Fit All the things he loves or hates, or loves to hate! Metcon (AMRAP – Rounds and Reps) E3MOM x15 PARTNER AMRAP (Rounds & Reps) You & Your Partner Will Switch Between A&B EMOM Min 1 A (w/barbell) 5 Deadlifts 10 Squats (Athlete’s choice front or back squat) Min2 B…

CrossFit One World – OW Fit Clean (5 x 3) 5 E2MOM 3 Cleans *Start at 50% and add weight Metcon (Time) 4 RFT 50 Front Rack Forward Lunges 2x DB 35/50 25 DU 10 DBx2 Front Squats

CrossFit One World – OW Fit Push Press + Split jERK (2+2) This complex will be a combination of push presses plus a split jer5 x E2MOM 2 Push Press + Split Jerk *Start at 50% add weight each round ZOOM: BULGARIAN SPLIT SQUATS EMOM for 10 mins MIN 1- 10 Left Leg MIN 2-…

CrossFit One World – OW Fit Front Squat 3xE2MOM Squat 5@50% 3@60% 1@70% *Use 1RM clean ZOOM: EMOM FOR 12 MINS: MIN 1- 10 SINGLE LEG DEADLIFTS RIGHT LEG MIN 2- 10 SINGLE LEG DEADLIFTS LEFT LEG MIN 3- 10 DEADLIFTS Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 5 Devils Press 10 Pistols…

CrossFit One World – OW Fit Clean (7 x 2 +1 ) 7 x E2MOM 2 Hang + 1 Clean *start at 60% and add weight as needed ZOOM: EMOM for 10 Mins: Min 1- 10 DB Hang Power Cleans Min 2- 10 Front Squats Metcon (Time) 4 RFT 5 Snatches 65/95 10 Burpees 15…

CrossFit One World – OW Fit Strength 5 Snatch grip Push press, then 3 Drop Snatch (5 Snatch grip push press + 3 Drop snatch = 8 reps) 5 set of 8 reps Metcon Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP 200m Run 5 Push Press 10 Dead lift 15 Lateral jumps

CrossFit One World – OW Fit Please remember you each need your own space & equipment, no sharing. Metcon (Time) For Time (30 min Cap) 1 Person working at a time, you and your partner can break up reps however you want. 10 Rounds 15 Box Jumps 15 Med Ball Clusters 15 Med Ball Sit-Ups…

CrossFit One World – OW Fit Deadlift (4 x 8-10 Each Leg ) 4 x E2MOM *Use 2 DB 35/50 *Single Leg Deadlift. *1 round is 8-10 on right leg and 8-10 on left leg. Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 600 M Run 10 DBx2 Deadlift 35/50 5 Seated DB Press

CrossFit One World – Fit Kids Self Defense Skill Work Metcon 2 EMOM 5 Min 1: Max Squats Min 2: Max Jumping Jacks Min 3: Max Crunches Min 4: Max Burpees Min 5: Rest