CFD – CrossFit
Strength
Back Squat (2 EMOM for 10:00 @80%)
Metcon
Metcon (AMRAP – Reps)
AMRAP in 18:00
Buy in: 800m Run
–
4 Muscle ups [Bar or ring]
12 Pistols
24 Sit ups [abmat, GHD, abmat + MB]
Score= total reps
One round= 40 reps
Muscle up mods: x2 C2B/ pull-up, banded muscle up, box m-up, lower bar