CFD – CrossFit

Technique/Skill

Metcon (No Measure)

3-4 Sets

3 Tempo S. Pull-up

-Start at the top on the strict pull-ups

-Tempo = 3 hold, 3 second decent

20 L-Sit Up and Overs using DB or KB

Metcon

Metcon (Time)

3 RFT

24/17 Cal Row

36 Dubs [Singles/jump taps]
12 Pull-ups

Time cap: 10 min