Friday 10/22/21

CFD – CrossFit

Weightlifting

Back Squat (5×5)

Same weight across all sets

Use 80-85% of your 1RM

Every 2 minutes

Metcon

Metcon (Time)

For Time

60 Double Unders

30 Thrusters 95#/65#

30 Burpee Pull-ups

-Rest 1 minute-

60 Double Unders

20 Thrusters 115#/80#

20 Burpee C2B

-Rest 1 minute-

60 Double Unders

10 Thrusters 135#/95#

10 Burpee Muscle-ups
Modifications:

Pull-ups: jumping pull-ups

C2B: Pull-ups or jumping C2B

Muscle-ups: Pull-ups, C2B or jumping Muscle-ups

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