CrossFit One World – OW Fit Zoom: Metcon (No Measure) EMOM in 16 mins Min 1 – 10 DB Clean & Jerks Min 2 – 10 push ups Min 3 – 10 DB Thrusters Min 4- 10 Push Ups AMRAP in 20 mins 30 Lateral Jumps 20 KB/DB Swings 10 DB Suitcase Crunches

CrossFit One World – OW Fit Deadlift 4 x E2MOM 7, 5, 3, 2 start @ 60% add weight each round, i.e. 10# ZOOM: EMOM IN 16 MINS: MIN 1-10 RIGHT SINGLE LEG DEADLIFTS MIN 2-10 LEFT SINGLE LEG DEADLIFTS MIN 3-HIP LIFT HOLD MIN 4-10 HIP LIFTS Metcon (5 Rounds for time) 5xE4MOM 200…

CrossFit One World – OW Fit Front Squat (3×5) 3 x E2MOM 5 Front Squats Start @ 80% of 1 RM Clean Take from ground ZOOM: EMOM IN 20 MINS: MIN 1-10 SEATED DB PRESS MIN 2-10 FRONT RACK LUNGES MIN 3-10 DB ROWS MIN 4-10 REVERSE LUNGES Metcon (AMRAP – Rounds and Reps) 12…

CrossFit One World – OW Fit Snatch (5×1+3) 5 x E2MOM 1 Power Snatch + 3 Snatch Balance ZOOM: EMOM in 10 Mins Bulgarian Split Squats Odd- 10 Reps Left Leg Even-10 Reps Right Leg Metcon (Time) For time: 21 Power Snatches 55/75 42 Push Ups 15 Power Snatches 30 Push Ups 9 Power Snatches…

CrossFit One World – OW Fit () Bear Complex (5xE2MOM) Power Clean Front Squat Push Press Back Squat Second Push PressTry for as many reps of the complex as you can E2MOM, traditionally it’s 7 unbroken sets of the complex. Metcon (Time) 343 Jumping Jacks (343 Fallen Firefighters) 110 Box Step Ups (110 Floors of…

CrossFit One World – OW Fit REMINDER: PLEASE SIGN INTO WODIFY BEFORE CLASS Metcon (Time) Teams of 2 for Time 30 Min Time Cap 1 mile run 40 clean and jerks 95/65 800 m run 60 power snatches 95/65 400 m run 80 thrusters 95/65 *1 person working at a time, split reps however **Cannot…

CrossFit One World – OW Fit Clean and Jerk (5 x 1+3) 5 x E2MOM 1 Power Clean + 3 Jerks *Start at 65% Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 P Cleans 125/185 10 V Ups

CrossFit One World – OW Fit ZOOM 11am 320-852-359 630pm 318038092 PW:OW ZOOM: Metcon (Time) BURPEE BONANZA 20 Burpees 20 Goblet squats 18 Burpees 18 Snatches 16 Burpees 16 Reverse Lunges 14 Burpees 14 Sit Ups 12 Burpees 12 Renegade Rows 10 Burpees 10 Shoulder Press 8 Burpees 8 Front Squats 6 Burpees 6 Thrusters…

CrossFit One World – OW Fit Overhead Squat (5×3) 5 x E2MOM 3 OHS *Start at 65% of Snatch *Take from ground ZOOM: EMOM in 10 mins 5 Strict Press + 5 Push Press + 5 Push Jerks Metcon (AMRAP – Rounds and Reps) 18 Min AMRAP 10 Front Squat 95/135 10 S2OH 10 OHS…

CrossFit One World – OW Fit ZOOM 11am 320-852-359 630pm 318038092 PW:OW Metcon (Time) Option A 50 Push Ups For Time E2MOM 100M Sprint *Score is Time Option B 75 Push Ups For Time E2MOM 100M Sprint *Score is Time ZOOM: EMOM FOR 12 MINS ODD- RIGHT 2 DB SWINGS 2 DB SNATCHES 2 CLEANS…