One Way Fitness – FitX Training


Front Squat (Find 1RM)

3 Warm Sets then continue building up to find your 1RM front squat.


Metcon (Time)

Complete 150 Thrusters 75/55

Max Effor Bike Cal 15


Max Effort Row Cal 20

Scaled- 55/35
Everytime bar is drop you must rest for 1 min then do a max effort bike or row. Workout is completed when all 150 Thrusters are done.

*DO NOT DROP 10lb weights from overhead.

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