CrossFit One Way – CrossFit
Note- You may take as long as you like with your partner to complete Max Bench. You can alternate as many times as you like with your partner until each finds a Max. Then begin next event right away. Whatever time is left on the clock after the bench, is the amount of time you have to complete the Amrap in Event 3.
WODAFUN Team Series: EVENT 2 & 3:
10 Min Cap (with a running clock)
Event 2: Find Max Bench for each Athlete
Score Combined weight. Move onto event 2 with remaining time.
Metcon (AMRAP – Reps)
Event 3: With remaining time-
As Many Reps As Possible
10 KB Snatch 70/53
10 Dumbell Snatch 45/25
If you do not finish the workout in the time cap. Write 12 min as your score and put the round (1, 2, or 3) you were on and the reps you had in that round.
2nd Round- 27 reps
2nd round (the round of 20 reps)
20 PCNJ/Deadlifts + 7 Box Jump over = 27 reps
WODAFUN Team Series Event 4:
12 Min Cap
Buy In: 30 Hspu
Deadlift Hold 255/155
PCNJ/Deadlift 135 lbs
Box Jump and Overs 24″/20″
Toes to Bar
Buy In: 30 Hand Walks
Deadlift Hold 165/105
PCNJ/Deadlift 95 lbs
Box Jump and Overs or Step ups 24″/20″
Rx- Partner 1 lifts Deadlift and holds. Partner 2 may then start Hspu. Alternate with partner however you like. *After completing the buy-in your team may then move onto the 30-20-10.
Scaled- Partner 1 lifts Deadlift and holds. Partner 2 may then start Handwalks. Alternate with partner however you like. *After completing the buy-in your team may then move onto the 30-20-10.