Friday – 10/11/2019

CFD – CrossFit

We will be completing Open workout 20.1 tomorrow morning. We will be running heats in each of the class. Come, get a good workout in and cheer each other as we tackle another tough Open!


Metcon (5 Rounds for time)

Every 4 min for 5 Rounds

15/10 Cal Bike

15 Kettlebell Swings 53/35#

60 Double Unders
Time cap for each round: 3:00

This is a good cardio/active recovery day before we do the Open tomorrow.


Metcon (No Measure)

3-4 sets

10 Alt DB Bench

10 GHDs

20 Russian twists with a DB and a pause on each rep

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