Wednesday


CrossFit One Way – CrossFit

Metcon

Metcon (Time)

For time:

20 Push Press, 135/95

20 Push Press, 155/105

20 Push Press, 175/115

Scaled-95/65, 115/75, 135/85

Rtg- 155/105, 185/135, 205/145
No racks. 1 Bar, Rest 1 minute after completing each weight.

Metcon (Time)

For time:

20 Hang Power Clean, 135/95

20 Hang Power Clean, 155/105

20 Hang Power Clean, 185/115

Scaled- 95/65, 115/75, 135/85

Rtg- 185/135, 205/145, 225/155
No rack, 1 Bar. Rest 1 minute after completing each weight.

Metcon (Time)

For time:

20 Kipping C2B Pull ups

20 Strict Pullups

20 Kipping Pull ups

Scaled- Strict Pullups

Rtg- strict c2b, strict PU, kipping c2b
Rest 1 minute aftee completing each set of 20.

Metcon (No Measure)

On Your Own:

5 sets

Planks (1 min hold)
Add weight to increase the intensity.

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