Thursday – 06.23.22

CFD – CrossFit



Metcon (Time)

Row Intervals

500m x6

-Rest 2:00 between
These are all out efforts

Slowest time is your score



Split Jerk Balance (5×2)

Work on foot speed and aggressive punch

Rest as needed

Increase weight if needed


Jerk in Split (3-3-3)

Rest as needed

Jerk Recovery (5×2)

From rack
Rest as needed

Work on getting under bar and punching over head


Open Gym

All day

Metcon (No Measure)

Open gym

1. Make up a missed workouf

2. Work on a weakness

3. Mobility

4. Rest

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