Friday – 1/17/2020

CFD – CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP in 10min

10 Clean & Jerks

10 Front Squats

[135/95#]

Accessory

Metcon (No Measure)

4 Rounds for Quality

SA Farmer Carry 100’ L

SA Farmer Carry 100’ R

SA DB bent over row 8E

-hold 3 sec at the top with a 3 sec negative

Russian twists w weight 20 [1-1 count]

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