http://southhallcrossfit.com/wod/onesies/

South Hall CrossFit – CrossFit

Athletes will pick one from each station and work up to a max at each.

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Weightlifting

15 Min

3 Attempts at a max

Deadlift (1RM)

Bench Press (1RM)

Back Squat (1RM)

Gymnastics

10 Min

2 Attempts at a max set

Strict Pull-Up (Max Set)

Weighted Pull-ups (1RM)

Muscle-ups (Max Set)

Handstand Push-ups (Max Set)

Metcon

5 Min

500m Row (Time)

Max Effort 500m Row

1 Minute Bike (Calories)

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