Wednesday


CrossFit One Way – CrossFit

Metcon

Metcon (Time)

For time:

15-Overhead Squat 135/95

10-Overhead Squat 155/105

5-Overhead Squat 175/110

10-Clean 175/110

5-Clean 195/115

3-Clean 225/125

5-Deadlift 225/125

3-Deadlift 275/185

1-Deadlift 315/225

Scaled- Find appropriate weights

Rtg-

155/105, 185/115, 205/125

205/125, 245/145, 275/165

335/235, 375/255, 405/275
Make these weights challenging. This is a timed workout but its also a Strength WOD.

Metcon (No Measure)

On your own:

800 R**

50 Strict Pullups

Scaled-100 Ring Rows

Rtg- 50 Bar Muscle Ups
With whatever time is left of class finish this on your own!

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