Wednesday – 2/12/2020

CFD – CrossFit


Front Rack Step-up (4x6E)

Using a box or a stack of weights that does not cause you to lift your leg up higher than 90 degrees
->complete all 6 on one leg then switch

Pendlay Row (4×6)

->Rest 1:30 before returning to step-ups


Metcon (AMRAP – Reps)

AMRAP in 10min

50’ Handstand walk

20/15cal Bike
->5ft= 1 rep

->Handstand walk mods: kicking up and walking to a wall, shoulder taps, 10 strict HSPU

Extra Credit

Metcon (No Measure)

50 unbroken russian KBS

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