Tuesday – 9/14/21

CFD – CrossFit

Warm-up

Warm-up (No Measure)

Line Drills



EMOM for 10min

1. 200/150m Row

2. 40 Double unders/Practice/Singles for :45

Metcon

Metcon (Time)

3 Sets 3:00 rest between

3 Rounds

7 Sumo deadlift high pull [95/65#]
7 Lateral burpees

Time cap: 15:00
Score is total time including rest (6:00 total)

Push the pace each set.

Accessory

Metcon (No Measure)

3-4 sets

7-10 Strict Pull up

*Modifications: band across j hooks on squat rack, double band lat pull down

6-8E Alt. DB curls

100’ Farmers carry [2xDB/KB

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