Friday – 1/8/21

CFD – CrossFit

Strength

Push Press (5 @65%, 5 @75%, 5+ @85% )

Every 2:00

Metcon

Metcon (3 Rounds for reps)

AMRAP in 4 min

20/15cal Ski

20 Deadlift 185/125#

4 Rope climb

-Rest 2:00-

AMRAP in 4 min

15/10cal Ski

15 Deadlift 225/155#

3 Rope climb

-Rest 2:00-

AMRAP in 4 min

10/7cal Ski

10 Deadlift 275/185#

2 Rope climb
*We will stagger timing of intervals to accommodate ski egs, can also row

Rope climb scale: Rope pulls, 3x ring rows

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