Wednesday


CrossFit One Way – CrossFit

Weightlifting

Hang Power Clean (5×3)

Climb. 3 reps must be done without dropping the bar. End at heaviest weight.

Metcon

Metcon (Weight)

Highest Total Power Clean Weight: 25 Min Cap

1 Power Clean

200m R*

20 Box Jumps 24’/20″

1 Power Clean

200m Backwards R*

10 Box Jumps

1 Power Clean

200m R*

5 Box Jumps

1 Power Clean

20 Cal Row

10 Box Jumps

1 Power Clean

200 Dubs/400 Singles

20 Box Jumps

1 Power Clean
Build up in weight for each power clean. You may stay with the same weight but try and build up. The score will be all the weights combine for the power clean.

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