CrossFit One Way – CrossFit


Metcon (AMRAP – Reps)

Emom 12:

Even- Amrap Stoh 155/105

Odd- 30 Dubs/60 Singles

Scaled: 95/65
Score is total amount of Stoh. For every round of jump rope not finish, it’s a 5 rep decrease in total reps of your Stoh.

Metcon (No Measure)

‘The Finisher’

Tabata this:

20 seconds on/10 seconds off

1 Round


Stationary Lunges
Alternate exercises each 20 seconds. 1 Round is pushups and lunges. COMPLETE A TOTAL OF 8 ROUNDS. As many reps as possible.

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