CrossFit One World – OW Fit Strength Push Press 10 Mins E2MOM 5 Reps @ 65% 1RM Push Jerk Metcon Metcon (Time) For Time (15 Min Time Cap) 400m Run 12 Hang Cleans 65/95 300m Run 15 Hang Cleans 200m Run 18 Hang Cleans 100m Run 21 Hang Cleans

CrossFit One World – OW Fit Metcon Metcon (AMRAP – Reps) AMRAP Ladder 10 Min AMRAP 5 DB Devil Press 10 DB Thruster 20 Sprawls Rest 2 Mins ( Continue Where you Left Off) 8 Min AMRAP 5 DB Devil Press 10 DB Thruster 20 Sprawls Rest 2 Mins 6 Min AMRAP 5 DB Devil…

CrossFit One World – OW Fit Strength Deadlift 10 Mins E2MOM For 5 Reps @ 65% 1RM Deadlift Metcon Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 12 Deadlift RX 225/155 12 Hand Release Push Ups

CrossFit One World – OW Fit Plyometric Accessory 10 Mins EMOM Alternating Movements Odd – 10 Knee Tuck Ups Even – 10 Push Ups Metcon Macho Taco Tuesday 5 Rounds of 3mins ( 20 Mins Total With 60 Second Rest ) 60 Double Unders or 60 Lateral Hops 20 Juming Lunges With Remaining Time Max…

CrossFit One World – OW Fit Strength Front Squat 10 Min E2MOM For 5 Rep @ 65% 1RM of Clean Metcon Metcon (10 Rounds for reps) E3MOM For 10 Sets (30 Mins) 6 – Thruster 55/75 6 – Snatches 6 – Burpees 6 – Alternating Reverse Lunges

CrossFit One World – OW Fit Strength EMOM 8 5 single leg deadlift each side Metcon AMPRAP 18 min 10 bicep curls (no kip in the curl, if get caught doing more of a hammer curls type, do 5 push ups) 20 back racked alternating lunges 10 tricep extensions (same push up penalty) 20 calorie…

CrossFit One World – OW Fit Metcon (AMRAP – Rounds and Reps) 25 Min AMRAP Partner A: 200 M run w/Wall Ball Partner B: 20 Wall Balls 20 Med Ball Box Step Ups Switch every 200 meter run If either partner drops their ball 10 synced burpee penalty *Running partner takes over on rounds &…

CrossFit One World – OW Fit Power Snatch (5×2) 5xE2MOM 5 Power Snatches at 60% Focus on technique GraceAble (Time) 30 Clean and Jerks Rest 3 Min 30 Snatches

CrossFit One World – OW Fit Power Clean (10×2) 10x Every :90 Start at 40% and add weight each rep Metcon (Time) For Time: 50 Double Unders 40 American KBS 35/50 30 Push Ups 20 Goblet Squats 10 Burpees

CrossFit One World – OW Fit Front Squat (3×8) 3 x E2MOM 3×8 @80% Take from ground Use 1RM clean Metcon (Time) 5 RFT 100M Run 20 Alt DB Snatch 35/50 THEN DIRECTLY INTO 5RFT 100M Run 20 Sit Ups