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