CFD – CrossFit

Weightlifting

Clean and Jerk (2-2-2-1-1-1)

New set every 2 minutes

Increasing weight

Find today’s heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

EMOM until failure:

3 Toes 2 Bar

3 Thrusters 95#/65#

3 Bar facing Burpees
Score: Enter completed rounds + reps completed in round failed

*Every 3 rounds, add one rep to each movement (i.e. minutes 4-6 will be 4 T2B, 4 Thrusters & 4 bar facing burpees)

Modifications:

T2B – knees/toes to midline; v-ups