One Way Fitness – FitX Training


Deadlift (5×5)

Climb. On your 5th set, perform as many Deadlifts as possible. Do not break form. Record last set of reps.


Metcon (AMRAP – Reps)

Amrap: 5 Rounds

Time cap 17 mins

400m Run

Amrap Hang Power CNJ 95/65

Scaled- 65/45
You only have 5 Rounds (sets) to complete as many reps as possible of HPCNJ. The only 2 places the bar may remain at rest is over head or on the front rack position (front of shoulder). Once bar is lowered below shoulder that round is completed and you must run another 400m before going back to the bar.

Attempt as many reps on the bar before having to drop it. Only 5 Rounds allowed. Record all reps completed.

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