Friday – 08.12.2022

CFD – CrossFit

Weightlifting

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

New set every 2 minutes

Increasing weight

Reps can be performed as singles or touch ‘n’ go

Metcon

Metcon (4 Rounds for time)

4 Sets, each for time

20 Wall Balls

200m Run

5 Power Cleans 155#/105#

15 Points*

-Rest 3 minutes between sets-
Time cap per set: 6 minutes

Goal time per set: <4:30 minutes Points*
Pull-ups = 1 point

Chest-to-bar = 2 points

Muscle-ups = 3 points

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