CrossFit One Way – CrossFit

Beach WOD this Saturday 9am! Pompano Beach, take Atlantic all the way east.

Come join us in our HERO Wod. Memorial Day. Monday May 29th at 9am only! Wear some patriotic apparel and let’s get this wod done! At CYPRESS PARK!


Metcon (Time)

Four rounds for time of:

Run 400 ms

50 Air Squats
2 ways to make this wod even more intense and create bigger results for you.

1. Do the wod faster. Less breaks and a faster run.

2. Bring a weighted vest.

If you have a weighted vest, bring it.. Any weight will do.

Rtg- 20 lbs/14 lbs. for vest

Metcon (No Measure)

On your own:

5 Super Sets

Strict Pullups/Rows

10-20 Reps

Diamond Pushups

10-20 Reps

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