Tuesday – 09.13.2022

CFD – CrossFit

Weightlifting

Power Clean (3 Waves of 3-2-1)

New set every 90 seconds

Waves:

3 @ 70%

2@ 75%

1@ 80%

3 @ 75%

2@ 80%

1@ 85%

3 @ 80%

2@ 85%

1@ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes

2 Rope Climbs

40 Double Unders

8 Hang Power Cleans 135#/95#

40 Double Unders
Goal rounds: 4+

Modifications:

Rope Climbs – rope pull + knees to midline; 3x burpee pull-ups

Double Unders – 1x Single Unders; 1/2x “Struggle” Unders

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