Friday – 11/19/21

CFD – CrossFit

Weightlifting

Tempo Front Squat + Front Squat (5×1+3)

Tempo=3 second descent, 3 second hold at the bottom
Every 2 minutes

Increasing weight

Metcon

Metcon (Time)

For time, partition any way you want:

80 Wall Balls 20#/14#

40 Power Cleans 135#/95#

20 Muscle-ups [ring or bar]
Time cap: 20 minutes

Modifications:

Muscle-ups – 2x C2B; 2x pull-ups; 3x ring rows

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