CrossFit One Way – CrossFit


Clean (Find your 1RM)

12 mins to find your 1RM w/ partner. Use 1 Bar per team.

Metcon (AMRAP – Rounds and Reps)

Amrap 12:

With a partner

5 Strict Hspu

12 Front Squats 115/85

40 Dubs/ 90 Singles

Scaled- 95/65, Singles

Metcon (No Measure)

Not for time:

With partner- “Hot Potatoe” Barbell Curl

Partners face each other. Starting with partner 1, Perform 10 reps of barbell curls. Pass the bar to partner 2 to have them complete 10 reps. Return back to partner 1 to complete 9 reps. Pass bar to partner 2 to have them complete 9 reps. Continue this cycle until both partners finis 1 rep.

You may use just the bar, or add weight If you like a bigger challenge.

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