Friday – 9/6/2019

CFD – CrossFit

Metcon

Metcon (Time)

For time:

40/30 Cal Row

30 Toes to Bar

20 Thrusters 135/95#

10 Muscle-ups

20 Thrusters

30 Toes to Bar

40/30 Cal Row
Toe to Bar Scale: T2Midline, V-ups

Thrusters should be done in no more than 4 sets

Ring or Bar MU

*If you have Ring MU then you should do them for the workout*

-scale: 20 chest to bar + 20 Dips

Accessory

Metcon (No Measure)

3 Rounds

100′ Heavy Front Rack DB or BB walk

L-sit on parallettes

-:45, :45, Max hold

Rest as needed

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