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CrossFit One World – OW Fit

Bear Complex (E3MOM 7 cycles per set for 5 sets)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Finish 7 cycles unbroken within 3 minutes

Novice-start with barbell only

Intermediate-start with 65% of 1RM Thruster

Advanced-start with 70% of 1RM Thruster

Metcon (Time)

Run 400m with Plate

then…

5 Rounds of

20 Plate Ground to Overhead (25/45)

20 Plate Overhead Alternating Lunges

20 Plate Sit Ups

then…

Run 400m with Plate

(Time Cap: 25 minutes)

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