Monday

CrossFit One Way – CrossFit

Metcon

Metcon (Time)

For time:

21 Snatch (squat) 95/65

21 Pullups

42 Dubs/80 Singles

15 Snatch (squat) 135/95

15 Chest to Bar Pullups

30 Dubs/60 Singles

9 Snatch (squat) 155/105

9 Burpee Pullup

18 Dubs/26 Singles

3 Snatch (squat) 185/115

3 Burpee Chest to Bar Pullups

6 Dubs/12 Singles

Scaled- appropriate weight

Rtg-

Male- 135, 155, 185, 205

Female- 95, 115, 125, 145

Metcon (AMRAP – Reps)

Amrap:

Deadlift 185/135

Scaled- 155/95

Rtg- 225/155
As many reps as possible without dropping the bar. Once bar is dropped or rest on the floor, workout is over.

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