Wednesday


CrossFit One Way – CrossFit

Metcon

Metcon (Time)

For time: 30 min cap

20- Back Squats 185/135

20- Strict Pullup

20- Deadlifts 185/135

30- Back Squats 155/105

30- C2B

30- Deadlift 155/105

40- Back Squats- 115/65

40- Pull ups

40- Deadlift 115/65

Scaled- 155/95, 115/65, 95/45

Rtg- 225/155, 185/115, 155/85

Muscle Ups, C2b, Strict C2b
30 min cap. Finish the wod, then with whatever time left find your 1RM Bar Complex.

Bar Complex

Find your complex with remaining time.

1 Rep of each:

Power Clean

Split Jerk

Back Squat

Split Jerk

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