WEDNESDAY


CrossFit One Way – CrossFit

This Friday begins the FRIDAY NIGHTLIGHTS! Every Friday for 5 weeks we will be inviting everyone to join us in our Special workout starting at 5pm-7pm.

We will be partaking in the CrossFit Open. Wether you are a registered athlete or not, anyone can come and participate. It’s just like any other workout.The only difference is we will be having a Live Dj every Friday. Event will start at 5pm. So come in get your warm up and get ready to have a good time with us!

Only for these 5 Fridays only!!!

Workouts are scaled for any level! So no excuse to get your workout done!

Weightlifting

Hang Power Snatch (5×2)

Keep weight constant. A challenging weight but not to heavy.

Metcon

Metcon (Time)

For Time: 12 min cap

10 Burpees over the bar

75 Power Snatches 75/55

10 Burpees over the bar

Scaled- 55/35

Metcon (No Measure)

On your own:

5 sets-

1 min plank holds

15 Vups

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