Wednesday – 6/12/2019

CFD – CrossFit

Technique/Skill

Metcon (No Measure)

EMOM for 12 min

(1) 2 Rope Climbs

(2) 45 sec Plank
Work efficiency on the rope climbs

Scale: 1 rope climb, 1/2 rope climb, 4 rope pulls

Metcon

Metcon (Time)

For Time

75/50 Cal Row

60 DB Step Ups 50#/35# to 24″/20″

75/50 Cal Row
One DB on the step ups. Same standard as the open

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