Wednesday


CrossFit One Way – CrossFit

Reminder: CLOSED NEXT MONDAY, LABOR DAY!

Metcon

Metcon (Time)

Happy Birthday Heather!

Find your Team of 4:

For time:

1) 1986 Row/50 Cal on Assault Bike

300 Kbs 53/35

300 Box Jumps

2) 1986 Row/50 Cal on Bike

31 Deadlifts 315/225

300 Goblet Squats 53/35

31 Deadlifts

3) 1986 Row/50 Cal on Bike

300 Burpees

300 Kb Deadlifts 53/35

4) 1986 Row/50 Cal on Assault Bike

*1), 2), 3) etc = Rounds
Rules:

*1 person at a time doing the movement

*Men use your weight, Ladies use their weight

*The row/Bike may be done during other teammates performing the exercises but you cannot move to the next rower/Bike until that round is completed.

*Once row/Bike is finished in that round, teammate may return back to help the rest of the team complete the reps.

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