One Way Fitness – FitX Training

Bring your passports this week and claim your bands!


Metcon (Time)

Team of 2: 10 min cap

21- 15- 9

Deadlift 225/155

Box Jumps 24/20

Scale-155/95, step ups

Rtg- 275/225
1st teammate completes first round of 21 deadlifts and 21 box jumps. Tag partner then other teammate starts the first round of 21, 21. Tag partner and start the 2nd round of 15,15. Continue until finish or time runs out.

Metcon (AMRAP – Rounds and Reps)

Amrap 12:

100 Bar Hops (tag partner to switch)

50 Power Clean 135/95

50 Stoh 135/95

50 Back Squats 135/95

100 Dubs/200

Scaled- 95/65

Rtg- 155/105
Complete as many rounds and reps! Alternate with partner however you like. Can you complete more than 1 round?!

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