Monday

CrossFit One Way – CrossFit

Remember Challengers, do your mandatory steps.
1. Check in on Fb when you enter the box
2. Sign in on the clip board
3. Hit your 3 Minimum workouts a week
4. You’ve been WARNED!🙂😈

Weightlifting

Back Squat (5×5)

Climb, heavy.

Run 200m after every set.

Metcon (AMRAP – Reps)

Amrap 16:

1-2-3-4-5…21-22-23…etc

Deadlift 225/155

C2B Pullups

Hspu

Scaled- 155/95, Ring row, Push up

Rtg- 275/225, Muscle Ups, Hspu

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