Wednesday – 11/20/19

CFD – CrossFit

Weightlifting

Deadlift (3-3-3-2-2)

Every 2:00

Increase weight each set

End at a heavy double for the day

Metcon

Metcon (Time)

For time:

30/20 cal row

2 Rope climbs

16 Box jump overs [24/20″]
20/15 Cal row

4 Rope climbs

16 Box jump overs

10/7 Cal row

6 Rope climbs

16 Box jump overs

TIME CAP: 12min

Optional scale: Rope climbs 1/2/3

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