Friday – 09.23.2022

CFD – CrossFit


Bench Press (5-5-3-3-1-1)

New set every 2 minutes

Increasing weight each set

Build to today’s heavy single

Bonus: Pause at the bottom of every rep for 2 second


Metcon (Time)

10 Rounds For Time:

1 Power Clean @80% of 1RM

5 Strict Pull-ups

10 Push-ups

15 Air Squats
Time cap: 18 minutes

Goal time: <15 minutes
Score: Time to complete the given work. If you reach the time cap with unfinished reps, then add each rep as one second onto the 18 minute cap for your score.

Inspired by CF Linchpin Workout 09.19.2022


Pull-ups – Jumping Pull-ups; Banded pull-ups; Ring rows

Push-ups – From the knees; Hand release

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