Wednesday


CrossFit One Way – CrossFit

Metcon

Metcon (No Measure)

Not For Time:

4 Sets

Barbell Lunges 50ft

Rx- 135/95

Scaled- 96/65

Rtg- 185/115
Take turns. Must complete a full 50ft before giving bar to the next athlete. Rest as needed in between sets. Attempt to make all 50ft w/o dropping bar.

Metcon (Time)

Team of 2

For time: 17 min cap

50 Wbs 20/14

50 T2b

40 Wbs

40 Chest to bar Pullups

30 Wbs

30 Alternating Pistols

20 Wbs

20 Burpee over ball

10 Wbs

10 Ring Muscle Ups

Scaled- Sub C2b for regular pullups or jumping pullups.

Sub 10 Muscle Ups for 20 Pullups & 20 Pushups

Rtg- Sub C2b for Bar MU’s.

Ring Muscle Ups w/ 20/14 lbs wallball.

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