CrossFit One Way – CrossFit


Metcon (Weight)

Not for time:

5 Rounds

400m Row (Max effort)

10 Bench Press (b.w)

25 Sit Ups

Scaled- 1/2 b.w

Rtg- 1.5 b.w
Record bench press weight.

Metcon (No Measure)

On your own:


Heavy Barbell Rows
Find a weight that’s going to be a good challenge. If you cannot finish atleast 8 reps then take weight off.

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