Monday


CrossFit One Way – CrossFit

Come wish your Capt. and Coach a Happy Birthday. And make sure you stay for his Bday WOD.

Created with love by yours truly,
Coach Joya 😉

Metcon

Metcon (Time)

Team of 2 for time:

Buy In- 28 Burpee Box Jump 24″/20″

Complete 4 Rounds-

4- OH Yolk Walks 50m (145/95)

25- Pull ups

88- Dubs/ 215 Singles (scaled)

*Next 3 Rounds substitute the 2nd exercise with the 3 below. Must follow in order.

2nd Round- 25 Hspu/ 8 Wall Walks (scaled)

3rd Round- 25 Power Snatches 145/95

4th Round- 25 T2b

Cash Out- 28 Burpee Box Jump

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