Monday – 10/7/2019

CFD – CrossFit

Metcon

Metcon (Time)

For time

30-20-10-20-30

SDHP 95#/65#

3-2-1-2-3

Rope Climb
Time cap: 20 min

Be efficient on the rope climbs. The less pulls the better.

Accessory

Metcon (No Measure)

4 sets

8-10/side DB Bent Over Row (w/ a 3 second negative)

6/side Single Leg Barbell Romanian Deadlift

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