Saturday – 08.27.2022

CFD – CrossFit


Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP in 25 minutes

Partner A:

400m Run

Partners B&C:

20 SDHP 75#/55#

20 Pull-ups

20 DB Snatch 50#/35#

2 Rope Climbs
Score: Total rounds and reps achieved of the SDHP/PU/DB Snatch/RC

Partner A will start with a 400m run with Partners B & C work through an AMRAP of the SDHP/PU/DB Snatch/RC. Once Partner A is back from the run, Partner B will go on a 400m run while Partner A & C continue with the AMRAP.


Pull-ups – banded pull-ups; jumping pull-ups; ring rows

Rope Climbs – Half climbs; rope pull+knee tuck; 3x burpee pull-ups

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