CrossFit One Way – CrossFit


Warm-up (No Measure)

10 mins of Overhead Squat skill drill team style w/ Coach. This will be your warm-up.


Overhead Squat (3EMOM 10)

Find a medium/heavy weight. If you’re new to this moment stick to with just the bar or minimal weight. Don’t go heavier if you cannot perform a full range squat with the bar overhead.

Metcon (No Measure)

Not for time: 5 Rounds

10 Bench Press 155/85

20 Air Squats

30 Sit ups

Scale- 115/45

Rtg- 195/105

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