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