CrossFit One Way – CrossFit


Bench Press (5×3 Heavy)

Progressive loading. Last weight should be your heaviest 3 reps.

Metcon (No Measure)

Not for time:

Sled Push 25m x 5 Heavy

Row 500m x 5 AFAP
Start and finish with sleds, then move onto row. Alternate with partners on the row after finishing a set on the row.


Shoulder Press (6×10)

“On Your Own- “Single Arm DB press.

This entry was posted in WODS. Bookmark the permalink.