Wednesday – 11/25/20

CFD – CrossFit

Metcon

Metcon (4 Rounds for time)

0:00-3:00

15/10cal row

10 Handstand pushup

2 Rope climb



3:00-9:00

30/21cal Row

15 Handstand pushup

4 Rope climb



9:00-18:00

45/32cal Row

20 Handstand pushup

6 Rope climb



18:00-30:00

60/42cal Row

25 Handstand pushup

8 Rope climb
Record time for each interval

HSPU scale: abmat; abmat +45# plate; Hand Release push ups

Rope Climb scale: 2x rope pulls; 3x ring rows

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