Tuesday – 11/23/21

CFD – CrossFit


Metcon (No Measure)

4 Sets

8 DB/KB Single-Leg Romanian Deadlift (right)

8 DB/KB Single-Leg Romanian Deadlift (left)

16 Russian KBS (heavy)

-Rest as needed between sets-
Record weights used below

Prop the non-working leg on the bench for the RDLs

Single Leg Romanian Deadlift

Rear foot elevated on bench or weights

Russian Kettlebell Swing


Metcon (AMRAP – Reps)

AMRAP in 6 min


Sumo-Deadlift High-Pull 95#/65#


Box Jumps 24″/20″

-Rest 3 min-

Wherever you finish the AMRAP, complete in reverse for time
Record reps completed in the AMRAP

Record time to complete in reverse in the comments


Pull-ups – Banded pull-ups; jumping pull-ups; ring rows

Box jumps – Step-ups

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