Tuesday – 2/4/202

CFD – CrossFit

Strength

Metcon (No Measure)

10 min EMOM

Odd :45 sec Front Rack Hold

Even 15 GHD/abmat sit-ups with medball
The intention of this part of the class is to activate and strengthen your core while also getting comfortable with a heavier weight front rack than normal.

Metcon

Metcon (Time)

For time

25 Deadlifts 185/125#

40 Dubs

20 Deadlifts 225/155#

40 Dubs

15 Deadlifts 275/185#

40 Dubs

10 Deadlifts 315/205#

40 Dubs

Extra Credit

Metcon (No Measure)

50 Unbroken Russian Swings

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