CrossFit One Way – CrossFit


Saturday, May 7th is our Team HERO WOD at 9am. If you’re new to the box and haven’t heard, the first Saturday of every month we are doing a HERO WOD, dedicated to a man or woman who died in the line of duty protecting our country and our freedom. For that Saturday, May 7th, we are having a Team style Hero Wod. The team will consist of 4 people. We are reminding in you in advance so you may have time to gather your team of 4 for this awesome day. Be prepared for an amazing team workout!


Metcon (Time)

Complete with a team of 2:

2 Rounds of:

50 Stoh 115#/75#

*teammate must be in a wall sit holding ball in arms. Ball cannot rest on lap.

50 Wall Ball Shots 20#/14#

50 Box Jumps 24″/20″

50 Wall Ball Shots

250 Dubs/ 570 Singles

Scaled- Stoh 95/55

RTG- Stoh 135/95, 30″/24″

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