Monday


CrossFit One Way – CrossFit

February 18th is our team Competiton Aka WODAFUN: Team Series. Remeber to register online! Don’t wait until last minute, we’ll only have limited number or spots!

We also need volunteers that day. If you are not going to compete and are interested in helping our event out please send us message via email or on Facebook!

Warm-up

Metcon (No Measure)

4 Rounds

300m Row

10 Muscle Snatch 45/35

10 Goblet Squats 53/35

10 Overhead Squats 45/35
After completing 4 Rounds, warmup to your first Hang Snatch.

Weightlifting

Hang Snatch (6×2)

Climb. end at heaviest. Keep form.

Metcon

Metcon (AMRAP – Reps)

Amrap 10:

1-2-3-4-5-6-7-8-9-10..etc..

Overhead Squat 95/65

Toes to Bar

Wbs

Scaled- 65/45

Rtg- 135/95

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