Crossfit WOD – “Onesies”

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Athlete’s Choice:

A. Squat 1RM:
Front Squat
Overhead Squat

B. Gymnastics Test:
Max Strict Pull-ups
Max Weighted Pull-up
Max Muscle-ups
Max Strict Handstand Push-ups

C. Conditioning:
1:00 Max Calorie Bike
For time: 500m Row

Strength: Clean & Jerk
60%/1, 70%/1, 75%/1
80%/1, 85%/1, 90%/1
80%/1, 85%/1, 95%/1



Andy has been working really hard lately improving his mobility and weaknesses. Front squats are his game but when asked “Is today your kind of day” his response was “Every day is my day”. Keep Crushing it Andy!



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