Monday

CrossFit One Way – CrossFit

Warm-up

Metcon (No Measure)

15 Min Cap.

Buy In-200m R*

3 Rounds:

10 Hang Muscle Snatch 45/35

10 Snatch Balance 45/35
Only 15 mins to finish wamrup from start of class! Start on your own. When done, stretch and get your equipment ready for the next WOD!

Metcon

Metcon (Time)

With an running clock

For time: 15 min Cap

400m R**

30 Cleans (squat) 135/95

20 Ring Muscle Ups

Scaled- 95/65, 40 Pullups, 40 Ring Dips (or 50 Pushups)
Start Max Snatch If you finished before the time cap.

Weightlifting

Snatch (Find 1 RM)

5 Mins to complete Max Snatch

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