Wednesday


CrossFit One Way – CrossFit

Metcon

Metcon (AMRAP – Reps)

Crush Games Prelim #3

Amrap 9:

9 Pullups

9 Front Squats 115/85

40 Dubs

Scale-

9 Hrpus

9 Front Squats 95/65

15 KBs 53/35
If you can Rx this workout you will do all Rx movements. If you cannot Rx this workout for any reason, you will do the scaled variation.

Bench Press (Find your 3RM)

Build up and find your heaviest 3 reps max for remaining time left in class.

This entry was posted in WODS. Bookmark the permalink.