CrossFit One Way – CrossFit

Update: Next Monday, May 30th on Memorial Day we will be doing our special Hero Wod Murph! Everyone is invited to come join us.
Starts at 9am.
*Only 9am Class Monday, May 30th*

Reminder: Book your registration
for our One Way Cruise to the Bahamas Jan 06- 09, 2017. Dual cabin. Only $50 to book your spot before May 31st. Details at the box.


Snatch Balance (6×1 3 sec hold at bottom)

Med weight across all sets. Hold the bottom position of the OHS for 3 seconds then stand.

Metcon (Time)

For time: 4 Rounds

400m Run

10 OHS 95/65

8 Back Squats 95/65

6 Thrusters 95/65

Scaled- 75/55

Rtg- 135/95

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