Friday – 7/12/2019

CFD – CrossFit

Metcon

Metcon (5 Rounds for time)

Every 3 min for 5 rounds

12 Single Arm DB Clusters (6/arm) [50/35#]
10/9 Cal Ski

2-4 Bar MU
*Cap each round at 2:30

*We want you to have enough time on the Bar MU to get some practice. If you need to scale the reps on the cluster or ski then do so. You should get at least 30 seconds to get some attempts on Bar MU

Weightlifting

Push Press (5×3)

*Set every 90 seconds

*75% of 1RM across all 5 sets

*You may cycle the barbell

Vertical torso on the dip and drive

Keep the weight in your heels

Elbows in front of the bar

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