Monday

CrossFit One Way – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Emom 10- Deadilft

1st min- 10 reps

2nd min- 9 reps

3rd min- 8 reps

4th min- 7 reps

..5th(6)…6th(5)…7th(4)…8th(3)…9th(2)…

10th min- 1 rep

Rx- 245/165

Scaled- 185/135

Rtg- 285/205
Score is completed number of rounds done. Round does not count if you did not complete the reps given in that 60 seconds.

Metcon (AMRAP – Reps)

Amrap 12-

1 DB Thruster

1 Toes to bar

2 DB Thruster

2 Toes to bar

3 DB Thruster

3 Toes to bar

4/4, 5/5, 6/6, 7/7, 8/8, 9/9…..etc

Rx- 35’s/25’s

Scaled- 25’s/15’s

Rtg- 50’s/35’s
Continue increasing 1 rep in each round until time runs out.

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