Friday – 9/27/2019

CFD – CrossFit

Weightlifting

Overhead Squat (3-3-3-2-2-2)

Increasing weight

Every 1:45

Build to a heavy double

Have control on all your reps!

Metcon

Metcon (Time)

5 RFT

12 OHS 95#/65#

12 Pull-ups

Rx+ option:

OHS 115/80#

Chest to bar pull-ups

TIME CAP: 9min
Move FAST

The OHS should be unbroken

Pull-ups should be unbroken for the first 2-3 rounds

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