CrossFit – Mon, Nov 21

CFD – CrossFit

Metcon

Metcon (Time)

For time

5 Rounds

15 Bar facing burpees

3 Deadlifts [315#/225#]
3 Muscle ups [Bar or rings]
-Rest 1:00 between rounds

Goal: <15:00
Cap 18:00
Bar facing burpees- two foot takeoff over the bar. Rep is completed once you are on the other side of the bar.

Deadlifts- intended to be heavy, ~80%

Muscle ups- x2 chest to bar or pull ups, box/banded muscle up, ring transitions

Cool Down

3-4 Rounds

250m Bike slow pace

10 Alternating lateral lunges

10 Cat/Cow

:45 Pigeon pose each leg

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