Friday


CrossFit One Way – CrossFit

Reminder- tomorrow is our 4 person team workout! Grab your partners and meet us for our wod at 9am Saturday!

Don’t have your partners yet? Don’t worry, we’ll make the rest of the teams at the box!

Weightlifting

Split Jerk (1-1-1-1-1)

Work at 70% of your cnj. Keep weight constant. Focus on technique.

Metcon

Metcon (Time)

For time: 5 rounds

1- Bar Complex 155/105 of:

2 Power Clean

1 Thruster

* Complex must be done without dropping the bar. If you fail a rep you must start from the beginning

50 Dubs/ 115 singles (scaled)

Scaled- 115/75

Rtg- 195/135

Conditioning/Accessory

Metcon (AMRAP – Reps)

Amrap 10 mins:

1st 5 mins- Sit-ups

Last 5 mins- Leg lifts

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