Crossfit WOD - “Onesies”

“Onesies” 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!