Wednesday


CrossFit One Way – CrossFit

Warm-up

Metcon (No Measure)

5 Rounds

10 Jumping Lunges

20 Situps

10 Push Jerk 45/35

Weightlifting

Power Clean And Jerk (10×1)

Climb. Don’t rest more than 1 min between each set. End at heaviest weight. Maintain form. (Split Jerk Only)

Metcon

Metcon (Weight)

6 sets

2 Clean Pull

5 Barbell Rows
Perform 2 Clean Pulls and at the finish of the last pull, directly perform 5 Barbell Rows. Work at 50%-60% of Deadlift Max.

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