CFD – CrossFit
Metcon
Metcon (No Measure)
Every 2:00 x4
250/200m Row
25 Dubs [x2 Singles]
Technique/Skill
Metcon (No Measure)
EMOM for 8min
1. 6E Single Arm DB Press
tempo :03 hold at top/ :03 negative
2. Low ring m-up transition/Rig rocks
Take this time to warm up the shoulders for jerks and work on muscle up transitions on rings.
Metcon
Metcon (No Measure)
EMOM for 10min
2 Clean & Jerks @60-70% (power)
1-5 Muscle-ups
*If you have rings do them
**Same minute**
Give yourself :15 between rounds
Clean and Jerk (10×2 @60-70%)
Use this section to record your weight
Muscle-ups (10x)
Use this section to record how many muscle ups you complete