Wednesday


CrossFit One Way – CrossFit

Weightlifting

Back Squat (1×20)

The Widow Maker. Find a heavy weight and attempt to complete 20 reps without having to put the bar back. The goal is to make it to 20, if anything less then change the reps when scoring.

Warm up first, find weight then start.

Bench Press (5×10)

Climb. If this is your first time doing a bench press, focus on technique then going heavy.

Metcon

Metcon (No Measure)

ON YOUR OWN

Practice your Double Unders:

5 Sets of

10 Db bicep curls

50 Dubs or Dub Attempts

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