Monday


CrossFit One Way – CrossFit

Metcon

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.

Metcon (Weight)

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

Rx:

30 Dubs

10 KB Snatch 70/53

Scaled:

70 Singles

10 Dumbell Snatch 45/25

Metcon

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.

Example

2nd Round- 27 reps

2nd round (the round of 20 reps)

and

20 PCNJ/Deadlifts + 7 Box Jump over = 27 reps

Metcon (Time)

WODAFUN Team Series Event 4:

12 Min Cap

For Time

Rx:

Buy In: 30 Hspu

Deadlift Hold 255/155

30-20-10

PCNJ/Deadlift 135 lbs

Box Jump and Overs 24″/20″

Toes to Bar

Scaled:

Buy In: 30 Hand Walks

Deadlift Hold 165/105

30-20-10

PCNJ/Deadlift 95 lbs

Box Jump and Overs or Step ups 24″/20″

Knee Raises
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.

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