CrossFit One Way – CrossFit


Metcon (Time)

Find a Coed partner (male/female)

With a running clock:

For time:

42- HPS/ HPC to OH 115 lbs

42- Box Jumps 24″/20″

42- T2b

30- OHS/Back Squats 155 lbs

30- Burpee Box Jumps

30- C2B/Pull ups

18- Power Clean/Deadlifts 185 lbs

18- Box Jumps

18- Ring M.U/C2B + Pushup (1+1)

Scaled- 75, 95, 135
Male/Female style. Exercises on left are for Males. On right are for Females. Break reps however you need with your partner. Follow in order. Start next work out right away. You will have 2 timed scores.

Metcon (Time)

With same partner complete:

80 Wbs

60 Cal Row

40 Wbs

20 Cal Row

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