Wednesday

CrossFit One Way – CrossFit

2 things:

1. This Saturday is our 4 team HERO WOD starting at 9am. It’s going to be one awesome team workout. Bring your friends and family to try it out!

2. Stop hesitating and sign up to the 60 Day Wodapalooza Transformation Challenge. We start May 2nd!

Register here: https://www.thewodapalooza.com/transformation-challenge/index.html

Affiliate: CrossFit One Way

Weightlifting

Back Squat (Heaviest 3 sets of 5)

After every set run 800m

Record all 3 weights.

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 7 mins:

7 Akbs 53/35

7 Pull ups

Rtg- 70/53 kb, C2b

Rest 2 mins

Metcon (Time)

For time: 7 min cap

5 rounds-

10 Stationary KB Lunges 53/35

10 Hrpus

Rtg- 70/53, Hspus

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