Wednesday


CrossFit One Way – CrossFit

Donation starts today for Barbell For Boobs. Donate at the box! We will also have a web link posted soon to donate online. Make sure you invite all of your family and friends on Saturday, October 29th. 10am!

Weightlifting

Back Squat (1RM)

20 mins. Find your 1RM

Metcon

Metcon (Time)

For time: 3 Rounds

*Front rack Kb lunge 53/35 (for distance)

[Distance- From A to B to A]

15 Burpees

Then…

3 Rounds

*Squat Broad Jump (for distance)

[Distance- From A to B to A.]

10 Alternating Pistols

Scaled- scaled on weight

Rtg- OH Kb Lunge, Weighted Pistol 53/35
The distance for travel will be from one end of the gym to the other end. Then return back to start point. It will be categorized as follows..

From A to B to A.

You must perform a full range squat before the broad jump.

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