Friday

CrossFit One Way – CrossFit

Warm-up

Metcon (No Measure)

3 Rounds

20 Bumper Plate GTO 45/25

20 Sumo Squats (B.W)
After warmup, stretch hamstrings and warmup to Deadlift weight for next wod

Metcon

Metcon (AMRAP – Rounds)

Emom 10

1 Deadlift @75 of 1RM

10 Situps
Only record completed rounds. Rx the workout only if you performed all 10 rounds within the time frame.

Metcon (Time)

For time:

27- 21-15-9-7-3

Thruster 95/65

20 Dubs

Scaled-65/45

Rtg-115/75

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