Friday – 8/30/2019

CFD – CrossFit


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12min

200m Run

10 Box jump overs [30/24″]
10 Toes to Bar
Try to do the T2B unbroken

Scoring: Count the 200m run as 2 reps.


Bench Press

3 sets x 5 reps

-Same weight across


Immediately into…

1 set x max reps

-50% of 3×5 weight

*New set every 2 minutes*

Enter weight used and reps for the max rep set only

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