CrossFit One Way – CrossFit


Metcon (No Measure)

3 Rounds

15 Bulgarian Split Squats (each leg)

10 Press from behind the neck

5 Ohs 45/35


Overhead Squat (6×2)

Hold bottom of squat for 3 seconds each

Deadlift (6×3)

Climb. Deadlift from a deficit. Use a 45lb/25lb plate to step on and use to Deadlift from. End at heaviest.


Metcon (AMRAP – Rounds and Reps)

Team of 2 Amrap 10:

10 Burpees

20 Situps

30 Dubs/70 Singles

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