Friday


CrossFit One Way – CrossFit

Metcon

Metcon (Weight)

Barbell Cycling:

Every 30 seconds for 10 mins:

1 Power Clean 145/100

2 Push Jerk 145/100

Scaled- 115/75

Rtg- 185/120

Rest 5 mins
You can only Rx and Rx+ if you complete every cycle within the 30 seconds.

Metcon (Time)

For time: 20 min cap

Rx-

50 Wall Ball (20,14#)

50 Double Unders

40 Box Jumps (24,20#)

40 Toes to Bar

30 Pull-Ups

30 Burpees

20 Cleans (115, 75#)

20 Jerks (115, 75#)

10 Snatches (115,75#)

10 Muscle Ups

Rtg-

50 Wall Ball (20,14#)

50 Double Unders

40 Box Jumps (24,20#)

40 Toes to Bar

30 CTB Pull-Ups

30 Burpees

20 Cleans (145,100#)

20 Jerks (145,100#)

10 Snatches (145,100#)

10 Muscle Ups

Scaled- Scale weights appropriately

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