CFD – CrossFit

Weightlifting

Sot’s Press (3-3-3)

Every 90 seconds

Increasing weight (small)

From the rack

Snatch Balance (2-2-2-2-2)

Every 2 minutes

Increasing weight

From the rack

Metcon

Metcon (Time)

For Time

50-40-30-20-10

Calorie Row

Overhead Squat
Time cap: 20 minutes

Goal time: <17 minutes Rx Male weights: 45-75-95-115-135
Rx Female weights: 35-55-65-80-95

Overhead squats should be done in a MAXIMUM OF 3 SETS