E_ 11/09/20

CrossFit One World – OW Fit

Strength

The Program is entering a new cycle, we urge you to keep track of your weight through WODIFY

Establish a 1 Rep Max Back Squat within 20 Mins

Back Squat

Metcon

Metcon (7 Rounds for reps)

14 Min E2MOM

5 Pull ups or 5 Pendlay Row 115/75

10 Burpee

Max Abmats Sit Up

Your Score are the Sit ups

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