CFD – CrossFit

Weightlifting

Tempo Back Squat + Back Squat (5 x (1+2))

Every 2 minutes

Increasing weight

Tempo = 3:3:1 (3 second descent + 3 second hold in the bottom)

Do not lose tension in the bottom of the squat

Metcon

Metcon (Time)

For Time

15 Wall Balls

15/12 Calorie Row

2 Rope Climbs

15/12 Calorie Row

15 Wall Balls

– Rest 2 min –

30 Wall Balls

30/24 Calorie Row

2 Rope Climbs

30/24 Calorie Row

30 Wall Balls

– Rest 2 min –

15 Wall Balls

15/12 Calorie Row

2 Rope Climbs

15/12 Calorie Row

15 Wall balls
Time Cap: 22 min

Modifications

Rope Climbs: Decrease reps/half rope climbs; rope pull+toes 2 rope; ring rows