Tuesday – 5/14/19

CFD – CrossFit

Metcon

Metcon (No Measure)

EMOM for 21 min

(1) 18/13 Cal Row

(2) 18 Wall Balls 20#/14#

(3) 2 Rope Climbs
Scale: 1 rope climb, 4 rope pulls, 8 burpee pull-ups

Optional: legless rope climbs

Accessory

Metcon (No Measure)

3 Sets

10-15/side Banded Lumberjacks (top-down)

10-15/side Banded Lumberjacks (bottom-up)

:45 sec/side Side Plank
Lumberjacks: be explosive on the pull, 3 sec negative when returning to the start position

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