Monday – 03.28.22

CFD – CrossFit


Metcon (Weight)

3-4 Sets

8/8 Barbell Single-Leg Deadlift

8-12 Weighted Ring Rows

-rest as needed between sets-
12 minutes to complete

Single Leg RDL:

-Prop non-working leg on a bench

Weighted Ring Rows:

-Place weight on your chest


Metcon (Time)

For Time


Cal Row

Sumo-Deadlift High-Pull 95#/65#

Rope Climbs [1-2-3-2-1]
Time Cap: 19 minutes

Goal Time: <16 minutes Modifications:
Rope Climbs – 1/2 Climbs; Rope pull + toes to rope; 3x burpee pull-ups

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