Friday – 11/20/20

CFD – CrossFit

Warm-up

Warm-up (No Measure)

Tabata:

Russian swings

Plank KB taps



5E Supine thoracic opener

10E Cat/Camel

2E Spiderman lunge

2E SL good morning

5 Bend and bow

5 Squat to stand

Strength

Deadlift (3-3-3-2-2)

Increase weight

Every 2:00

Metcon

Metcon (AMRAP – Reps)

EMOM for 10min

2 Power snatch @70%

1-5 Muscle ups [Ring or bar]

-Same minute

-Score is total muscle ups
-TNG Power snatch

-If you can do ring muscle-ups do them today

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