CrossFit One Way – CrossFit

Update: *Correction*
Closed next Tuesday, September 27th for 8am and 9am class.

Resume regular class times in the evening.

Metcon

Metcon (Time)

For time:

30 Pull Ups

5- Stoh 135/95

25 Pull ups

5- Stoh 155/105

20 Pull Ups

5- Stoh 165/110

15 Pull Ups

5- Stoh 175/115

10 Pull Ups

5- Stoh 185/120

5 Pull Ups

5- Stoh 195/125

Scaled-

Men- start at 95 lbs and increase by 10 lbs every round.

Women- start at 55 lbs and increase by 5 lbs every round.

Rtg- Chest to Bar Pull ups

Men- 155,175,195,215,225,235

Women- 105,115,125,135,145,155

Metcon (No Measure)

On your own:

Lateral Dumbell Shoulder Raises

5x 10-15

Reverse Dumbell Dogs

5x 10-15