Monday – 4/15/19

CFD – CrossFit

Weightlifting

Tempo OHS + OHS (4 x 4+4)


Tempo @ 3:3:1 (3 seconds down, 3 second hold in the bottom)

LIGHT (50%)

Every 2 min

Metcon

Metcon (Time)

For Time:

3 Rounds

25/18 Cal Row

15 Burpees over the rower

Into…

3 Rounds

50′ KB OHWL 53#/35#

25 GHD
Single KB, switch hands at 25′

18 minute TIME CAP

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