Friday – 09.16.2022

CFD – CrossFit

Weightlifting

Front Squat (1 Rep Max)

Take 15 minutes to build to a 1 rep max front squat

Metcon

Metcon (Time)

For time

24 Pull-ups

24 Box Jumps 24″/20″

12 Snatches 95#/65#

-Rest 1 minute-

24 Pull-ups

24 Box Jumps

9 Snatches 115#/80#

-Rest 1 minute-

24 Pull-ups

24 Box Jumps

6 Snatches 135#/95#

-Rest 1 minute-

24 Pull-ups

24 Box Jumps

3 Snatches 155#/105#
Goal time: <20 minutes
Time cap: 25 minutes

Snatches = “Squat Snatch”

Modifications:

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

Box Jumps – step-ups

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