Monday


CrossFit One Way – CrossFit

Metcon

Metcon (Time)

CrossFit Games Event 9

The Separator

For time: Elite/Rtg

12 ring handstand push-ups

15 back squats 225/165 (135/75)

20 burpees

9 ring handstand push-ups

18 front squats 205/145 (105/55)

20 burpees

6 ring handstand push-ups

21 overhead squats 185/125 (85/45)

20 burpees

Rx- Hspu, 185/135, 155/115, 135/85

Scaled- Hrpus, (weights)
The weights on the scaled division are set for clients who have recently started training or clients who find these weights to be a challenge. If you have been here for a while your weights need to be a little higher.

Elite: Metcon (No Measure)

The CrossFit Games Event 9

The Separator- Time cap 16 min.

Men

For time:

12 ring handstand push-ups

15 back squats (225 lb.)

20 burpees

9 ring handstand push-ups

18 front squats (205 lb.)

20 burpees

6 ring handstand push-ups

21 overhead squats (185 lb.)

20 burpees

Women

For time:

15 back squats (165 lb.)

20 burpees

6 ring handstand push-ups

18 front squats (145 lb.)

20 burpees

4 ring handstand push-ups

21 overhead squats (125 lb.)

20 burpees

2 ring handstand push-ups

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