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…

CrossFit One World – OW Fit Front Squat (3 x 10) 3 x E2MOM 10 Front Squats *Start @65% of 1RM Clean, then add 5# *Take from ground ZOOM: EMOM for 12 Mins ODD-5 Man Makers EVEN-10 Tuck Ups Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 10 Ball Slams 10 Burpees 100 M…

CrossFit One World – OW Fit For your safety there will be no class today, please stay indoors, safe and healthy and hopefully we’ll get some better air to train in tomorrow. -OneWorld, OneLove

CrossFit One World – OW Fit We hope the air will be better tomorrow and we’ll see you all then. Stay stafe & healthy!

CrossFit One World – OW Fit Deadlift (9, 7, 5, 3) 9, 7, 5, 3 start at 50% add weight each round, i.e. 10# ZOOM: EMOM IN 10 MINS ODD- 10 SINGLE LEG DEADLIFTS LEFT LEG EVEN-10 SINGLE LEG DEADLIFTS RIGHT Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 9 DL 155/225 11 Bar…

CrossFit One World – OW Fit ZOOM 11am 320-852-359 630pm 318038092 PW:OW ZOOM: Metcon (No Measure) Strength: EMOM in 12 mins Min 1-10 Half Kneeling One Arm Press Left Arm Min 2-10 Half Kneeling One Arm Press Right Arm Min 3-10 Stiff Leg Deadlifts ZOOM: Metcon (Time) “Spicy California Roll” 30-20-10-20-30 Alternating Dumbbell Snatches DB…