Super Wod- Veteran’s Day


Announcements

Join us Saturday, November 18th for our Annual Potluck! A time for all of us to come together, feast, and have an amazing time. Come dress to impress and bring your family!

When- Sat, November 18th
Where- One Way Fitness (here!)
Time- 7:30pm

Click the link to RSVP and write the dish you are going to bring in.

https://m.signupgenius.com/#!/showRSVPSignUp/60b0d44a5aa23a2fb6-oneway

CrossFit One Way – One Way Fit Camp

Metcon

Metcon (Time)

Complete for time: Team of 4

*Every 5 mins complete 20 Burpees

125 -SDHP (95/65)- Superman Hold

200 -KB Front Squat- wall walk hold

200-Situp- Leg Hold(holding up teamates leg)

100-Cluster(135/95)- single leg balance hold

200-KBS- Hollow hold

200-Partner Pushup Fist Pump

75- Deadlift (275/185)- BPlate overhead hold

200- Stationary OHL- Air squat hold

200- Wallsit leg march- Plank

*There are always 2 teammates working. One doing the movement and the other doing a static hold.

*If teammate stop or rest on the stagic hold then you have to stop the exercise until the other teammate can hold again

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