CrossFit One Way – CrossFit


25 min cap for both Bench and Press work.

Bench Press (3×5 Heavy (across))

Work to a heavy bench and perform 3 sets of 5 reps (unbroken).

Shoulder Press (3×5 Heavy (across))

No dip. “Strict” press. Work to a heavy press and perform 3 sets of 5 reps (unbroken).


Metcon (AMRAP – Reps)


7 Pull-Ups

7 Hspu

Scaled- 7 PU, 7 scaled Hspu

Rtg- 7 PU, 7 Strict Hspu
Score is total reps completed for the workout.

Metcon (AMRAP – Reps)

Amrap-7 mins

30 Dubs

15 Sit-ups

Scaled- 70 Singles

Rtg- 50 Dubs

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