Monday

CrossFit One Way – CrossFit

This Sunday is our One Way BBQ at Tradewinds park 11am! Bring friends and family. Time for an awesome community event. Food, music, and fun activities like kickball, tug of war, drunk waiter, etc.. nothing but fun times.

Metcon

Metcon (Time)

Happy Birthday Coach Ricky

With a running clock- 30 mins

1,2,3,4,5,6,7,8

Bar Complex 155/105

Deadlift-Hang Power Clean- Push Jerk

25 Hspu

25 Wbs

25 T2b

25 Box Jumps

25 T2b

25 Wbs

25 Hspu

25 Box Jump
Rules: Complete 1st Bar Complex then move into the first 25 reps of Hspu. Complete 2nd set of Bar Complex then move onto the 2nd set of 25 wbs. Etc. Until you reach 8th set of Bar Complex then move onto the 8th set of 25 Box Jumps.

Rep sequence for each set on the bar complex must be done without dropping/resting the bar on the floor. (I.e- 1 deadlift, 1 hang power clean, 1 Push Jerk. 2 Deadlift, 2 Hpc, 2 PJ. Until you reach 8 Deadlift, 8 Hpc, 8 PJ.

Finish WOD, then with time remaining…..

Clean (Find your 1RM)

With w.e time is left in the 30 mins, find your 1RM for the day.

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