Wednesday

CrossFit One Way – CrossFit

Come support your One Way athletes as both Coach Mike and Corey will be competing at the Crush Games competition this weekend October 15-16, 2016.

First workout will be at 9:30 am. There will be 3 workouts each day.

Location: Tropical Park
7900 SW 40th St, 33155 Miami, Fl

Come support your fam and enjoy the weekend at this huge event.

**Our Saturday and Sunday class will still be open at regular times.**

Metcon

Metcon (AMRAP – Rounds)

EMOM 10:

10 Cal Row

3 CNJ 155/105

Scaled- 105/85, 6-8 Cal Row

Rtg- 185/135

*Cal Row should be enough where you can keep it under 30 seconds.

*Weight should be heavy enough to do 1 rep at a time but keeping it under 30 seconds.

Rest 5 mins then…
First 5 mins perform it in the regular order. Last 5 minutes alternate.

Example:

1-5 mins

10 Cal Row

3 CNJ

5-10 mins

3 CNJ

10 Cal Row.

Metcon (AMRAP – Rounds)

EMOM 10:

20 Dubs/45 Singles

5 Overhead Step up and over 45/25

Scale- 25/10

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