CFD – CrossFit

Metcon

Metcon (Time)

EMOM for 12 minutes

(1) 2 Wall Walks OR 30ft Handstand Walk

(2) 12 Box Jump Overs

(3) 8 Burpee Toes to Bar

-Rest 3 minutes-

4 Rounds for time

2 Wall Walks OR 30ft Handstand Walk

12 Box Jump Overs

8 Burpee Toes to Bar
Time cap (on the 4RFT only): 12 minutes

Goal time: 10 minutes

Modifications:

Box Jumps – Step-ups

Burpee Toes to Bar – Burpee Knees to Midline