Friday – 8/7/20

CFD – CrossFit


Metcon (Time)

For Time

40 WB [20/14#]
30 Burpee Pull ups

200m Run

-Rest 1 min-

30 WB

20 Burpee C2B

200m Run

-Rest 1 min-

20 WB

10 Burpee Muscle ups

200m Run
The one min rest is built in so you can go hard each round.

The wallballs should be unbroken or two sets.

Keep a good, consistent pace on the burpee pull up portions.

Muscle ups can be ring or bar

Push the pace on the run! You have one minute to rest before the wall balls again.

Pull up scale: 1 burpee + 1 jumping pull up or 1 burpee + 2 ring rows


Metcon (No Measure)

2-3 Sets

15-20 DB/KB Side bends

200′ SA Farmer carry

-Switch hands and repeat

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