CFD – CrossFit

Warm-up

Warm-up (No Measure)

8:00 EMOM

1. 125m row

2. 20 Russian swings

–

Mobility

Low banded lat/tricep stretch

1:00 E side

–

Empty barbell warmup

Weightlifting

Clean (3-2-1/3-2-1/3-2-1)

3-2-1

82.5–85-87.5%

3-2-1

85-87.5-90%

3-2-1

87.5-90-92.5%

Every 2:00

Can be perfformed as full clean or power. Complete as singles.

Cool Down

Metcon (No Measure)

12:00 AMRAP

1:00 bike easy pace

50’ single arm farmers carry L

50’ single arm farmers carry R

1:00 pigeon L

1:00 pigeon R