Monday 9/20/21

CFD – CrossFit


Front Squat (2 EMOM for 10 minutes)

2 reps EMOM for 10 minutes

80-85% of 1RM Front Squat

Brace your core for the duration of the front squat


Metcon (Time)

For time

20 Single- Arm DB Clusters

30 Goblet Squats

40 DB Snatch

50 Cal row

40 DB snatch

30 Goblet Squats

20 Single-Arm DB Clusters

Men’s – 50#

Female’s – 35#

This should have a sprint feel to it, so hang on to big sets.

Use the same DB for the whole workout

BOTH heads of the DB touch the ground on the cluster and DB snatch

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